Mate, I do think that in a few months you have probably already become the best cycling channel on youtube :-) I really appreciate the fact you actually quote the studies you mention. I have already benefited from some good readings so please keep it up!! I also like the fact that you did not present this video as a "go vegan" predication but rather just highlighted the indisputable benefits of eating MORE fruit and veg for the calories density / antioxidant properties of them. Finally, you made me laugh when you said "but I am a monstre athlete that ones took the sprint when the fit guys where on a recovery ride".. Taking cycling (and ourselves) not too seriously, I believe, is key to the psychological side of success :-) Top top top video!!
*Cycling starter pack* Road Race analysis: lantern rouge Crit tactics and strategies:Norcal cycling Nutrition and training : Dylan Johnson Cycling news : Chris Pritchard or GCN
I have actually used this unique *2WeightLossFast. Com* for a few weeks by now as well as the final results are remarkable. I still have the vitality I need without having suppressing my desire for foods without having making me really feel jittery. I have not changed anything else I am doing and also have dropped 7 lbs. .
@@darkowl9488 Started on a cheap $400 hybrid that I road 10 miles a day while commuting. Held me fine. Then at 320ish I got a steal frame torker road bike that also held me fine. At around 230 I got a nice carbon Wilier. Buy a wheel-set with more spokes or that are geared for heavier riders. It was never the bike that gave me issues but spokes that would break. Never a catastrophic failure but It would interrupt my ride. I know that anxiety really well. Try to ignore it. Youll probably be fine.
@@philfox69 I actually just bought my bike a few days ago. Thanks to your comment I can put my mind at ease about getting on it. Also, job well done on your fitness journey.
@@paintbywill4826sad coach Greg doesn’t make any video on endurance sports anymore cause it doesn’t get any views. Now it’s all bodybuilding steroid drama clickbait
I supplement beer as recovery/ carb loading 3.7 phase (science) oh fyi i'm 2 time stop sign to stop sign sprint champion in the fast group Tuesday night rides thank you very much!!
I lose weight every winter, have to do it then when my mileage and training load is less. I find it key to have a small calorie deficit, do it Monday to Friday, then ease of Saturday and Sunday. Also NO alcohol, it’s empty calories. I’m 56 and back to same weight as I was 18.
thank you so much for this video it is spot on, iv'e have had very good success with the south beach diet, on June 27th 2018 i weighed 168 lbs. i did the 3 phases of the diet first 2 weeks no sugar no carbs, the most difficult phase. that's really the key. the craving were gone in the first week. i continued on to phase 2and 3. the only thing i did different was add more veggies in my diet with small amounts of protein, salads every day at lunch again with small amounts protein. iv'e lost 21 pounds and kept it off to this day, it feels so good when i put on my kit and look like a real cyclist, no pot belly or love handles, plus i can climb so much better and i feel better sugar is a horrible thing, and provides no nutritional value. i eat lots of fruit now and i love blue berries. all it takes is a little discipline and will power.
I have been snacking on arugula, kale, and spinach salads with a sliced up orange and a small handful of chopped walnuts. I add drizzle of avocado or olive oil and balsamic vinegar and a shot of garlic spices. It tastes great and curbs cravings.
Always a battle of the bulge - worse with age. sometimes the simplest things are the right things simply "eat your veggies" The salads are always my secret to weight loss - typically grab a big bowl, a huge handful of mixed greens (the good kind, not just straight up iceberg junk) salsa, and 4-5 other vegetables that alternate the flavor and cut everything up into smaller sizes - even the greens. Whole Foods and other supermarkets have better salad dressings these days - not some "Weight Watchers" B.S. - if you go creamy, go yogurt creamy - much lower in calorie ( typically just try to avoid altogether). Seems like each conversation we have turns into a video - or maybe these are the same conversations you're having with all your older clients. Great reminder. most of this stuff people generally know - we just need to get back on track. Thanks again. Great video (as usual)
From January 2 through about February 5 I dropped 20 pounds (250 to 230). Tracked and reduced calories while greatly increasing my cardio (weight training stayed the same). Since then I’ve leveled off, now down to 223. A Friend of mine convinced me to try the KETO diet. I’ve been doing it for a week. What I’ve noticed is my cardio sessions are a real struggle. I was told that the change of burning fat instead of carbohydrates would give me just as much or more energy, but so far that isn’t the case. I was also eating a lot of fruit and more carb related vegetables than now. I’m always hungry and eating A LOT of protein. But again the worst is my rides are really suffering. Anyway, think I’m gonna start eating fruit and filling vegetables again, keep ramping up my riding and manage my calories. The fruit really helps with the sweet tooth cravings.
Doug! Thanks for the comment, checkout my video on the ketogenic diet for performance. Hopefully it'll answer some questions for you about whether or not you should be following that kind of diet.
awesome info sir. I've recently lost weight by replacing a lunch meal with a 500 calorie shake. The other meals I focus on basic food like meat or eggs with lots of veggies. Lots of veggies seems to be the biggest thing, along with cutting processed carbohydrates later in the day.
6 місяців тому
If you take in account the hormonal balance that each body needs this is a great way of dealing with the scale. The base concept is good, the experience and the liver health recomends a litle more atention to the sensations the body sends to the brain. Timing of meals, sleep and mental strenght are the keys to deal with sensations.
Thanks for the video. As a couple of people already pointed out, lemon verbena extract was what was tested in the linked study. Lemon Verbena is a herb grown mostly in Europe that has a lemony flavour, but it's not lemon.
This channel is pure gold. A former teammate of mine recommended it to me when I asked for suggestions on how to structure training as an enduro guy who needs actual trail time. I need to lose weight this off-season, as I get destroyed on those mid-stage climbs that are usually sprinkled throughout race weekends. Any suggestions on a healthy lb/wk rate for loss while still focusing on performance?
Interesting: I was always having difficulties not to gain weight (no wonder since I eat a lot and also food with high energy density) but since I started cycling (around 9 hours per week) my weight is going down around 0.5 kg per week without even trying.
I try to plan my meals around the vegetables for the day and then add the protein, fat, and carbs. I have lost over 15 pounds in the last several months. Load up on veggies. Brussel sprouts, broccoli, spinach, carrots, sugar snaps, sweet potatoes, and lettuce on sandwiches. My nemesis is mayo. Great video. I need to snack more on berries rather than chocolate.
A brilliant addition to any diet is beansprouts! Cheap, tasty, bulky and you can add a big handful to just about anything. You can non stick fry them, boil them, microwave them or just eat them cold. It also adds TIME to your meal. Giving the satiety factor more of a chance to kick in before you empty your plate ; - )
Yup I agree. When I want to lose weight bad enough I just go on the Paleo diet. Nothing but whole foods. Fruits veggies meat eggs oatmeal etc. My problem is I have ADHD and the high processed carbs and sugar satisfy my dopamine needs. That is why I cant keep the weight off. Thanks for the video
I started riding a bike because I am disabled with a bad foot. I want to have a healthy strong heart and tone up my body. I have been riding daily for two weeks now and am at 5 miles. Also,I’m 62 yrs young.
If I was looking for a coach you would be it but I am in the UK. Wow great video and so true. I have used WW and successfully lost lots of weight but lost muscle mass too. Then gained some back, so calorie counted and macro ratios - that didn't work, did not gain anymore but lost nothing. The calorie density point is a really good one and as I become vegetarian at the turn of the year is inline with my new way of eating and living.
climbing towards age 55 and a life long weight problem I'll probably never look like a cyclist til I'm dying This is really good advice on diet. Fitness and daily exercise with this will help. You may be like us and never really look pretty but I think it will help the joints and such stay intact a lot longer than if you followed fads. I'm adopting this and ditching the diets. ( which I've followed religiously at least a couple times a year for my entire life) I've always had a problem but I never gave up trying to stay on top of it
Superbly informative. I'm really keen to know effective carb and protein food types. Going to look into this and see if you have covered any of that already.
Most legumes are around 75% carb and 25% protein, which is the ratio shown to maximize muscle recovery. Plus legumes are cheap and will last for years without refrigeration.
I recommend salads with a sprinkle of herb feta cheese. A little of the cheese will overpower the 'veggie ' taste of a salad without dressing on top. A great calorie tradeoff. Get a is a good, strong cheese so not much required.
I switched to a clean eating diet last summer which resulted in less energy density food choices and lost 20 lbs in 4 months. I did not even know I had extra pounds to loose as I was quite fit. Feels great to be back to my old highschool weight!
Good advice. Your comment about not focusing on macronutrients (alone) reminds me of the difference between between being vegetarian (Oreos and potato chips are cool!) vs. plant-based.
Great video with plenty of good info! I have found fasted rides work for me riding at a low intensity for 1-2 hours a couple of times a week. lost nearly 4.5kg since the new year with a couple more to come off hopefully!
Agreed, I've been eating low calorie density foods for a long time now, it's very sustainable, and even with binge eating bread and milk all day I stayed at 20% body fat without any effort (I'm not metabolic gifted, my metabolism is like an 80 year old by the way). Now I started cycling consistently and I got rid of milk, and bingeing for the most part, and I'm at like 18% body fat now and I'm losing it every week.
Great video and simple message in this world of diet fads! My go to recovery juice is beetroot juice, seems to be a ton of science in mitochondrial recovery with beetroot. Finally I find that intermittent fasting helps too, I start race day in an empty stomach and have first meal after the ride. I also find that I’m quite full after a weekend of eating and generally use Monday for a cleanse which makes me feel great from Tuesday for my first training session.
Dylan, as always I love your channel; especially the science behind your recommendations. I am a 60 year old female athlete. Could you address the impact of metabolism and hormones in a menopausal woman on weight loss. I hope this is not out of your wheelhouse. Thanks again for awesome content!
Very interesting indeed. Steam vegetables are just as good? I been increasing my salad intake and keeping at bay my rice and potatoes intake. Doing mostly lean meat fish and chicken and every other week steak. Will definitely add the juices and fruits after workouts Great video as always Dylan.
Hey Dylan, I just signed up for TrainerRoad. What do you think about their programs? Here's another question, too: How can I determine what a healthy, realistic, but competitive weight would be for me? I have already dropped 30 lbs, which is great, but I'm still overweight.
Excellent, thanks for the video! Interesting that the 1st chapter of the book of Daniel reveals the same. What would you recommend for protein... meats, beans? Thx!
Just found this... A great video, Dylan... With regard to a macronutrient ratios and weight loss, you indicate that research does provide good evidence that it will impact weight loss... But what about body company was tissues (fat vs lean) are contribytonthe weight loss? Will a higher protein diet help preserve lean muscle tissue during period of weight loss?
I've heard this explained before in other videos and podcast, but this is by far the best. Excellent incorporation of science and sarcasm to drive home the point! I know this video focuses on caloric density since it is about weight loss. I would be interested in seeing a video comparing the caloric density hierarchy v that of nutritional density (described in an episode of FastTalk presented by VeloNews). Makes sense that they are not interchangeable.
Soon you'll be able to break Eddy Merckx Hour record, he set on meat and potatoes! I've seen 5.8 % body fat on a balanced lean meat, fruit, vegetable, skim milk, water and an occasional Mc Donalds meal.
@@tumbleweedking5668 "lean meat, fruit, vegetable, skim milk, water" - do you muppets ever realise that fats, including saturated fat, are ESSENTIAL to proper functioning of the hormonal system, especially production of testosterone and proper brain functioning? You can get down to 5.8% body fat eating anything, from freshly cut grass to pork lard, but it is not healthy nor is it sustainable. Eat at least some god damn avocado and eggs before you do some irrepairable damage to yourself.
I love this video, and I am trying really hard to start finding good recipes with high volumes of vegetables (except onions I hate them with a passion) but also with higher protein levels. Anyone have links or ideas for something like this? Love the other recommendations in this video! Just what I was looking for. Love the research backup as well
Great video as always. One thing I’d be interested to hear your thoughts on is what to do with the amount of calories burned during exercise. Say you’re aiming for the 400 calorie deficit you mentioned, you are in a deficit at 1500 calories a day and you do a 2hr ride burning X amount of calories (X being the random number generated by Strava, Garmin or Myfitnesspal!), should you eat some back, take it as extra cals burned or eat a bit extra to fuel the workout? I’ve got a fair bit to lose after being off the bike for nearly 2 years so at the moment my focus isn’t purely on gaining watts, it’s more on increasing my watts per kilo.
I mainly eat vegetables and fruits. I found that there are fruits that cause weight gain, pears in particular. But I also gain weight from cakes that I have with coffee. Drinking tea actually does not stimulate eating sweets as much as coffee.
Nice video. My everyday snack food that I bring to work is carrots. I buy the five pound bag of organic carrots and peel up a bunch every few days. I discovered your channel last night. And today I met up with my young friend that I sometimes train with but had not seen in months, and one of the first things I mentioned was if he knew a guy named Dylan Johnson from NUE racing. Apparently he just started working with you.
What if you already do not eat much. I eat breakfast, usually eggs or oatmeal then I eat balanced dinner. Always salad and vegetables with dinner. I do not drink sugar drinks. I'm 5ft2 female 114lb. I want to loose 10lb for racing. My doc even had me try weight loss pill but realized its only suppressor I already have no appetite or eat much. Also I eat right amount, I do not eat a lot per serving.
@Dylan Johnson I'm not sure if someone has already suggested this topic, but it would be cool if you could do a video about coffee or caffeinated teas and their effect on weight loss/fat metabolism and performance (neuromuscular improvement/fatigue)
Strangely I find it easy to drop weight in the winter when doing sweet spot. During the summer when I'm doing harder rides (10-15hrs / wk), my appetite is insane and I gain about 5-8 pounds. Every single year.
Hey Dylan, wanted to get your thoughts on training on a Peloton. Specifically, whether you think the metrics are fairly accurate, eg kjs, ftp, etc... Many thanks in advance.
I did win the town sprint when the fast guys weren't there. You can't take that away from me.
Mate, I do think that in a few months you have probably already become the best cycling channel on youtube :-) I really appreciate the fact you actually quote the studies you mention. I have already benefited from some good readings so please keep it up!!
I also like the fact that you did not present this video as a "go vegan" predication but rather just highlighted the indisputable benefits of eating MORE fruit and veg for the calories density / antioxidant properties of them.
Finally, you made me laugh when you said "but I am a monstre athlete that ones took the sprint when the fit guys where on a recovery ride".. Taking cycling (and ourselves) not too seriously, I believe, is key to the psychological side of success :-)
Top top top video!!
Thank you!
*Cycling starter pack*
Road Race analysis: lantern rouge
Crit tactics and strategies:Norcal cycling
Nutrition and training : Dylan Johnson
Cycling news : Chris Pritchard or GCN
@@aerojetrocketdyners-2538 And talking shite and stiring up shit : Durianrider!
I have actually used this unique *2WeightLossFast. Com* for a few weeks by now as well as the final results are remarkable. I still have the vitality I need without having suppressing my desire for foods without having making me really feel jittery. I have not changed anything else I am doing and also have dropped 7 lbs. .
This works! Just stumbled on this and I already switched to this over 2 years ago and down from 480lb to325.
that’s brilliant. i stated riding the bike at 395 four years ago and today weighed in at 217. get it!!
@@philfox69 What bike do you own... I have anxiety that my bike won't hold me.
@@darkowl9488 Started on a cheap $400 hybrid that I road 10 miles a day while commuting. Held me fine. Then at 320ish I got a steal frame torker road bike that also held me fine. At around 230 I got a nice carbon Wilier.
Buy a wheel-set with more spokes or that are geared for heavier riders. It was never the bike that gave me issues but spokes that would break. Never a catastrophic failure but It would interrupt my ride.
I know that anxiety really well. Try to ignore it. Youll probably be fine.
@@philfox69 I actually just bought my bike a few days ago. Thanks to your comment I can put my mind at ease about getting on it. Also, job well done on your fitness journey.
Killer video you know your stuff. From a fellow coach.
Hello Gregorio
If coach Greg has commented this. You better believe I’m watching the whole video.
I'm actually here after getting into cycling from your videos. Kudos
More case studies than last time 💪
@@paintbywill4826sad coach Greg doesn’t make any video on endurance sports anymore cause it doesn’t get any views. Now it’s all bodybuilding steroid drama clickbait
I rode my bike across USA
Lost 20lbs first four days.
Lost 30 the whole way.
100 mi per day.
LA to DC
Wow. Way to go!!
reminds me of those tricky math problems
Wow!
losing 20lbs in four days? like 5 pounds (2.5kilograms) in 24 hours? didnt you mean weeks instead of days?
It doesn't mean much unless you tell us the weight you started at.Where you 365 lbs when you started the ride or 160?
What is your height age?
I supplement beer as recovery/ carb loading 3.7 phase (science) oh fyi i'm 2 time stop sign to stop sign sprint champion in the fast group Tuesday night rides thank you very much!!
But that only works if it's a proper cold, frosty IPA. Will not work with budweiser :)
But It's only don't work because it's proved by since that beer reduce recover speed by 25%
IPA should never be drunk ice cold, you can’t taste it, 12 degrees c is about right😀
Hero 🤘🏽🇺🇸
I lose weight every winter, have to do it then when my mileage and training load is less. I find it key to have a small calorie deficit, do it Monday to Friday, then ease of Saturday and Sunday. Also NO alcohol, it’s empty calories. I’m 56 and back to same weight as I was 18.
This was a completely new strategy that I have not heard before and am implementing immediately.
I don't even cycle, your videos are helpful to me as a runner.
thank you so much for this video it is spot on, iv'e have had very good success with the south beach diet, on June 27th 2018 i weighed 168 lbs. i did the 3 phases of the diet first 2 weeks no sugar no carbs, the most difficult phase. that's really the key. the craving were gone in the first week. i continued on to phase 2and 3. the only thing i did different was add more veggies in my diet with small amounts of protein, salads every day at lunch again with small amounts protein. iv'e lost 21 pounds and kept it off to this day, it feels so good when i put on my kit and look like a real cyclist, no pot belly or love handles, plus i can climb so much better and i feel better sugar is a horrible thing, and provides no nutritional value. i eat lots of fruit now and i love blue berries. all it takes is a little discipline and will power.
I have been snacking on arugula, kale, and spinach salads with a sliced up orange and a small handful of chopped walnuts. I add drizzle of avocado or olive oil and balsamic vinegar and a shot of garlic spices. It tastes great and curbs cravings.
i love sarcastic (backwards cap) Dylan. he reflects the replies i often get when trying to suggest things to other cyclists.
Always a battle of the bulge - worse with age. sometimes the simplest things are the right things simply "eat your veggies" The salads are always my secret to weight loss - typically grab a big bowl, a huge handful of mixed greens (the good kind, not just straight up iceberg junk) salsa, and 4-5 other vegetables that alternate the flavor and cut everything up into smaller sizes - even the greens. Whole Foods and other supermarkets have better salad dressings these days - not some "Weight Watchers" B.S. - if you go creamy, go yogurt creamy - much lower in calorie ( typically just try to avoid altogether). Seems like each conversation we have turns into a video - or maybe these are the same conversations you're having with all your older clients. Great reminder. most of this stuff people generally know - we just need to get back on track. Thanks again. Great video (as usual)
On point. I can't believe my mom was right!
Wow really well done video. Quite impressed by the fact that you actually quote real studies - hard to find on the web. Keep up the great work!!
Dude, when you flip that hat backwards!!!!! Ha, ha, SO GOOD!!!! Love the videos!!!!
I'm a 48kg 173cm rider and I learned a lot watching this.
From January 2 through about February 5 I dropped 20 pounds (250 to 230). Tracked and reduced calories while greatly increasing my cardio (weight training stayed the same). Since then I’ve leveled off, now down to 223. A Friend of mine convinced me to try the KETO diet. I’ve been doing it for a week. What I’ve noticed is my cardio sessions are a real struggle. I was told that the change of burning fat instead of carbohydrates would give me just as much or more energy, but so far that isn’t the case. I was also eating a lot of fruit and more carb related vegetables than now. I’m always hungry and eating A LOT of protein. But again the worst is my rides are really suffering. Anyway, think I’m gonna start eating fruit and filling vegetables again, keep ramping up my riding and manage my calories. The fruit really helps with the sweet tooth cravings.
Doug! Thanks for the comment, checkout my video on the ketogenic diet for performance. Hopefully it'll answer some questions for you about whether or not you should be following that kind of diet.
Love the content short, to the point and with references. Great work!!!!!
That's the first cycling/weight loss video that actually made sense to me and had some take-aways (excuse the pun) I could use. Thanks DJ!
Backwards Hat Dylan is awesome!! Look forward to hearing more from him in future videos!!
awesome info sir. I've recently lost weight by replacing a lunch meal with a 500 calorie shake. The other meals I focus on basic food like meat or eggs with lots of veggies. Lots of veggies seems to be the biggest thing, along with cutting processed carbohydrates later in the day.
If you take in account the hormonal balance that each body needs this is a great way of dealing with the scale. The base concept is good, the experience and the liver health recomends a litle more atention to the sensations the body sends to the brain. Timing of meals, sleep and mental strenght are the keys to deal with sensations.
Thanks for the video.
As a couple of people already pointed out, lemon verbena extract was what was tested in the linked study. Lemon Verbena is a herb grown mostly in Europe that has a lemony flavour, but it's not lemon.
This channel is pure gold. A former teammate of mine recommended it to me when I asked for suggestions on how to structure training as an enduro guy who needs actual trail time. I need to lose weight this off-season, as I get destroyed on those mid-stage climbs that are usually sprinkled throughout race weekends. Any suggestions on a healthy lb/wk rate for loss while still focusing on performance?
Dude. Your channel and content is insane.
Thanks Dominic!
Use a plural verb; but what does that mean anyway?
Interesting: I was always having difficulties not to gain weight (no wonder since I eat a lot and also food with high energy density) but since I started cycling (around 9 hours per week) my weight is going down around 0.5 kg per week without even trying.
I love that your video is back up by studies!!
I try to plan my meals around the vegetables for the day and then add the protein, fat, and carbs. I have lost over 15 pounds in the last several months. Load up on veggies. Brussel sprouts, broccoli, spinach, carrots, sugar snaps, sweet potatoes, and lettuce on sandwiches. My nemesis is mayo. Great video. I need to snack more on berries rather than chocolate.
Wonderful cycling tips. Amazing losing weight way. Great job.
A brilliant addition to any diet is beansprouts! Cheap, tasty, bulky and you can add a big handful to just about anything. You can non stick fry them, boil them, microwave them or just eat them cold. It also adds TIME to your meal. Giving the satiety factor more of a chance to kick in before you empty your plate ; - )
Yup I agree. When I want to lose weight bad enough I just go on the Paleo diet. Nothing but whole foods. Fruits veggies meat eggs oatmeal etc. My problem is I have ADHD and the high processed carbs and sugar satisfy my dopamine needs. That is why I cant keep the weight off. Thanks for the video
I started riding a bike because I am disabled with a bad foot. I want to have a healthy strong heart and tone up my body. I have been riding daily for two weeks now and am at 5 miles. Also,I’m 62 yrs young.
If I was looking for a coach you would be it but I am in the UK. Wow great video and so true. I have used WW and successfully lost lots of weight but lost muscle mass too. Then gained some back, so calorie counted and macro ratios - that didn't work, did not gain anymore but lost nothing. The calorie density point is a really good one and as I become vegetarian at the turn of the year is inline with my new way of eating and living.
This is working for me. Great stuff as always Dylan! Thank you.
My goodness. I LOL’ed at a few of your backwards cap side videos.
climbing towards age 55 and a life long weight problem I'll probably never look like a cyclist til I'm dying This is really good advice on diet. Fitness and daily exercise with this will help. You may be like us and never really look pretty but I think it will help the joints and such stay intact a lot longer than if you followed fads. I'm adopting this and ditching the diets. ( which I've followed religiously at least a couple times a year for my entire life) I've always had a problem but I never gave up trying to stay on top of it
Great video. Really interesting. Thanks for putting it together :-)
all i got from this video is to drink bloody mary's post race
Good stuff... Dylan for President!
I know I'm late to the party, but that study you quoted about lemon was about lemon verbena which is an herb.
Did anyone else perk up at coffee being poured?!? Damn, it's probably a good thing I didn't grow up in Columbia.
You’re awesome! Just discovered this channel and I’m impressed!
Superbly informative. I'm really keen to know effective carb and protein food types. Going to look into this and see if you have covered any of that already.
I have not but that's a good idea for a future video. Thanks!
Most legumes are around 75% carb and 25% protein, which is the ratio shown to maximize muscle recovery. Plus legumes are cheap and will last for years without refrigeration.
I recommend salads with a sprinkle of herb feta cheese. A little of the cheese will overpower the 'veggie ' taste of a salad without dressing on top. A great calorie tradeoff. Get a is a good, strong cheese so not much required.
I just recently listened to a podcast that suggested taking a laxative prior to racing to shed some weight.
excellent advice. I may start packing a banana on rides instead of that clif bar (or maybe take a banana and just 1/2 of a bar) thanks!
From my experience you're right. Good advice!
This is a good video. I like the extra effort you put in to stand at a different angle asking the questions.
Thanks Shawn!
I switched to a clean eating diet last summer which resulted in less energy density food choices and lost 20 lbs in 4 months. I did not even know I had extra pounds to loose as I was quite fit. Feels great to be back to my old highschool weight!
Good advice. Your comment about not focusing on macronutrients (alone) reminds me of the difference between between being vegetarian (Oreos and potato chips are cool!) vs. plant-based.
Great video with plenty of good info! I have found fasted rides work for me riding at a low intensity for 1-2 hours a couple of times a week. lost nearly 4.5kg since the new year with a couple more to come off hopefully!
7:34 to 7:47 dying 😂
Just for the record: you killed the lchf miracle diet at 10:10 :D
Thank you, great video. How much do pay attention to the protein in your diet?
Your advice is definitely going to help me lose weight for my better cycling
Agreed, I've been eating low calorie density foods for a long time now, it's very sustainable, and even with binge eating bread and milk all day I stayed at 20% body fat without any effort (I'm not metabolic gifted, my metabolism is like an 80 year old by the way). Now I started cycling consistently and I got rid of milk, and bingeing for the most part, and I'm at like 18% body fat now and I'm losing it every week.
Wow! Greatly impressed by the excellent content in your channel.
Proper no BS video, loved this!
you're doing excellent work...
Great video and simple message in this world of diet fads! My go to recovery juice is beetroot juice, seems to be a ton of science in mitochondrial recovery with beetroot. Finally I find that intermittent fasting helps too, I start race day in an empty stomach and have first meal after the ride. I also find that I’m quite full after a weekend of eating and generally use Monday for a cleanse which makes me feel great from Tuesday for my first training session.
all your posts are great! thanks
You should do a podcast
Great video. Great research, well built into the production.
this is excellent info. I first hear the concept with Chef AJ but finally seemed to have cracked the code for me. Lets go
Dylan, as always I love your channel; especially the science behind your recommendations. I am a 60 year old female athlete. Could you address the impact of metabolism and hormones in a menopausal woman on weight loss. I hope this is not out of your wheelhouse. Thanks again for awesome content!
Great suggestion. I’ll put it on the list!
Very interesting indeed. Steam vegetables are just as good? I been increasing my salad intake and keeping at bay my rice and potatoes intake. Doing mostly lean meat fish and chicken and every other week steak.
Will definitely add the juices and fruits after workouts
Great video as always Dylan.
Good info!! I’m I’m struggling to get some weight off after some laziness
Yup, been there! Thank you.
Great tips Dylan. Thank You!
Hey Dylan, I just signed up for TrainerRoad. What do you think about their programs? Here's another question, too: How can I determine what a healthy, realistic, but competitive weight would be for me? I have already dropped 30 lbs, which is great, but I'm still overweight.
Excellent, thanks for the video! Interesting that the 1st chapter of the book of Daniel reveals the same. What would you recommend for protein... meats, beans? Thx!
You are the best man!!
This is a fantastic video. Thank you Dylan!
Thank you a lot.. what a nice videos.
Could you tell us what supplements that could aid cyclist to boost their performance?
That's on my list of future videos! Stay tuned.
I realized I have terrible A.D.D. haha but I love how educational your videos are.
Great video, Dylan! Would you recommend to make the juices myself or can I just buy them in the supermarket (being processed)?
Just found this... A great video, Dylan... With regard to a macronutrient ratios and weight loss, you indicate that research does provide good evidence that it will impact weight loss... But what about body company was tissues (fat vs lean) are contribytonthe weight loss? Will a higher protein diet help preserve lean muscle tissue during period of weight loss?
Have you done a video on identifying “ideal weight” for racing?
Great videos!! Keep em coming
really solid video! no BS, just the facts.
I've heard this explained before in other videos and podcast, but this is by far the best. Excellent incorporation of science and sarcasm to drive home the point! I know this video focuses on caloric density since it is about weight loss. I would be interested in seeing a video comparing the caloric density hierarchy v that of nutritional density (described in an episode of FastTalk presented by VeloNews). Makes sense that they are not interchangeable.
Great content. I stay away from meat due to the negative affects on my body. My favorite salad is spinach and blueberries. Oatmeal for breakfast.
Soon you'll be able to break Eddy Merckx Hour record, he set on meat and potatoes! I've seen 5.8 % body fat on a balanced lean meat, fruit, vegetable, skim milk, water and an occasional Mc Donalds meal.
@@tumbleweedking5668 "lean meat, fruit, vegetable, skim milk, water" - do you muppets ever realise that fats, including saturated fat, are ESSENTIAL to proper functioning of the hormonal system, especially production of testosterone and proper brain functioning? You can get down to 5.8% body fat eating anything, from freshly cut grass to pork lard, but it is not healthy nor is it sustainable. Eat at least some god damn avocado and eggs before you do some irrepairable damage to yourself.
I just stick to chicken.
Outstanding and simple to understand video. Funny too ! Great stuff !
Excellent video Dylan! Thanks man.
I love this video, and I am trying really hard to start finding good recipes with high volumes of vegetables (except onions I hate them with a passion) but also with higher protein levels. Anyone have links or ideas for something like this? Love the other recommendations in this video! Just what I was looking for. Love the research backup as well
This little guy is dead on.
Great video as always. One thing I’d be interested to hear your thoughts on is what to do with the amount of calories burned during exercise. Say you’re aiming for the 400 calorie deficit you mentioned, you are in a deficit at 1500 calories a day and you do a 2hr ride burning X amount of calories (X being the random number generated by Strava, Garmin or Myfitnesspal!), should you eat some back, take it as extra cals burned or eat a bit extra to fuel the workout? I’ve got a fair bit to lose after being off the bike for nearly 2 years so at the moment my focus isn’t purely on gaining watts, it’s more on increasing my watts per kilo.
I mainly eat vegetables and fruits. I found that there are fruits that cause weight gain, pears in particular. But I also gain weight from cakes that I have with coffee. Drinking tea actually does not stimulate eating sweets as much as coffee.
Another great video!
Great video.
Nice video. My everyday snack food that I bring to work is carrots. I buy the five pound bag of organic carrots and peel up a bunch every few days. I discovered your channel last night. And today I met up with my young friend that I sometimes train with but had not seen in months, and one of the first things I mentioned was if he knew a guy named Dylan Johnson from NUE racing. Apparently he just started working with you.
That's awesome!
Thank you❤🌹🙏 so much
I loves a lot. It helped a lot great video
I see you're selling merchandise, but no sign of anything related to 'Hyper Gain Beast Mode Mass Gainer Raw Edition - Cupcake Flavour'?
What if you already do not eat much. I eat breakfast, usually eggs or oatmeal then I eat balanced dinner. Always salad and vegetables with dinner. I do not drink sugar drinks. I'm 5ft2 female 114lb. I want to loose 10lb for racing. My doc even had me try weight loss pill but realized its only suppressor I already have no appetite or eat much. Also I eat right amount, I do not eat a lot per serving.
@Dylan Johnson I'm not sure if someone has already suggested this topic, but it would be cool if you could do a video about coffee or caffeinated teas and their effect on weight loss/fat metabolism and performance (neuromuscular improvement/fatigue)
Strangely I find it easy to drop weight in the winter when doing sweet spot. During the summer when I'm doing harder rides (10-15hrs / wk), my appetite is insane and I gain about 5-8 pounds. Every single year.
excellent content - I love the fact you use peer reviewed research to support your claims!
Hey Dylan, wanted to get your thoughts on training on a Peloton. Specifically, whether you think the metrics are fairly accurate, eg kjs, ftp, etc... Many thanks in advance.
Very helpful, thank you for making this vid.
Great work