Been terrible with my diet last week, thankfully only .5 kg added back on.
Going to re ignite it tomorrow. I need to start getting up earlier and get some training in 1st thing.
Going to test me shoulder with a swim mid week as per physios instructions.
86.2 for me this morning. I sat on my ass and absolutely stiff all yesterday, so I canāt be surprised!
I know you canāt run from a bad diet, but for arguments sake, if I averaged 10.5hrs training last season (10 months) and lost 2kgsā¦how much more to lose 9kg?
Just an extra 20 minutes a day! As long as those 20 minutes correspond with lunchtime and you eat less.
86.2 again today, despite a decent run yesterday. Over achieved on the re-fuelling probably 
I prefer to think of it as post run inflammation.
73.5 - happy with that
102.3
Iain continutes to be a fat lad, and his legs are struggling to keep up; went for a walk yesterday, ~16k through the slights and smells of SE London, and this morning my legs feel properly beaten up. Probably a sign that itās worth doing regularly.
@joex ā I know I havenāt updated my own weight recently, but your question caught my eye.
(As my target for 2022 is to lose around 10kg.)
So, I looked up your latest figuresā¦
And then looked up some of mine (my height = 1.7m)ā¦
01/01/21 ā 82.4kg ā BF 27.6%
01/03/21 ā 79.8kg ā BF 26.2%
2kg lost in 2 months while training averaged 4.5hrs a week.
01/01/22 ā 86.1kg ā BF 29.9% (see my 2021 Report for why 2021 started well and ended badly.)
16/01/22 ā 84.1kg ā BF 28.8%
2kg lost in 2 weeks while training averaged 6hrs a week.
Whilst upping my training hours a little has definitely helped my weight loss a bit.
Iām not even close to your weekly 10.5hrs training average at this time.
Which, to me at least, suggests that not doing enough training isnāt your problem.
Edit - Iāve just gone back and done some more diggingā¦
01/01/19 ā 92.8kg ā BF 34.2% (personal worst)
01/03/21 ā 79.8kg ā BF 26.2%
Which gives me 13kg lost in 2yrs 2mths, while my training averaged just over 4hrs a week.
Training totals for 01/01/19 to 01/03/21 (2yrs 2mths):
Swim ā 62km, Bike ā 5,156km, R ā 874km
Which was a big improvement over my āwildernessā years, 2016 to 2018 (3 years):
Swim ā 25km, Bike ā 1,363km, R ā 162km
But nowhere near the last time I trained properly, 01/01/08 to 30/06/08 (6mths):
Swim ā 148km, Bike ā 2,300km, R ā 476km
Which certainly supports the idea you are doing enough training to lose 9kg as it is.
Iāve just posted an update on the āDry Januaryā thread.
Where I have really struggled to keep off crisps, chocolate and other crap.
It is only when Iāve actively tried to stop, that the āexcessā calories I was consuming stand out.
Are you taking on too many calories to support the training you are doing?
As I know I had too many gels and energy bars when I was training properly many years ago.
I canāt remember who posted this link on here, but it was a tough read for me.
Sorry this has turned into a much longer reply that I originally planned.
But I wouldnāt be doing as well as I am without the all support Iāve gotten on TriTalk.
Good luck, Paul. 
Well, yes - I must be eating too much.
My philosophy was good the last two years I just think it was poorly executed. The idea was to eat like a normal human being and add fuel for the workouts (gels energy drinks recovery drinks) then when I reduce training, reduce the fuel.
Last year I felt I hadnt lost enough fat so I reduced the amount of fuel I was taking onā¦this seems to have been a bad choice as I didnāt lose much weight through the season and when I stopped all the fuel after Barcelona and gained a kilo per week. I must have reacted to the reduced fuel and increased workload by increasing my meal sizes and snacks, and come off season my stomach was sized for JoeX +1000cals per week.
@joex - Sorry, my wording was poor, I did mean the āfuelā for the training.
(The bar I was eating to āfuelā my short turbo was more calories than I was burning. 
)
Although, by the sounds of it, you might have that the wrong way around.
Keep the training fuel the same, but reduce the ānormalā eating?
Either way, you know there are a lot of us in the same boat.
Cheers, Paul.
88.5kg
Yeah thatās the tricky bit. Iām obese but training up to 7hrs last week, so start taking fuel again and also reducing mealsā¦itās a bit counter intuitive but likely the right thing to do in the long run.
At the moment I have stopped fuelling training and just stick to water with low sugar squash for some taste.
I think I have stored enough calories to support the training Iām doing for a while yet. 
So, for me, adding fuel wont be needed until long sessions are back on the cards.
Iāve found I can easily do 25kms easy paced run with no fuel (or water). The tricky bit comes when you try and convert that to a longer race, where you havenāt fuelled consistently.
70.8 kg this morning. Down from about 72.5 pre Christmas. (Not intended)
85.9 this morning. Seem to be holding steady, need to break into the 84s, which I havenāt seen since early 2020!
This is my approach, I take water for my bike sessions and that is it. My 3 hr zone 2 (3.2WKG) turbo rides is x3 750ml of fluid and a banana mid way.
I agree with your thinking that the body has the fuel stores already there and anything under an hour bike or run certainly does not need additional sugars to power it.
