My training consists of commuting 25 miles to and 25 miles from work 2-4 times a week with a 40mile ride on the weekends if I can fit it in. The commute is a full out time trial over rolling hills/mountains at 100% intensity. I also have added in a 45 min workout on the rollers when I don't commute to work. I currently weigh 160lbs and am 5'10" and am around 10-12%bmi. So I need to lose 10lbs to get to where I want to be.

My problem is I don't know how to eat to recover while still losing weight. On days I commute I wake up and drink a cup of esspresso, glass of OJ, and a few pieces of fruit. When i get to work I scarf down a clif bar and a gatorade. I don't eat again for a few hours and usualy have hlaf a turkey sandwich, apple, yogurt, 3-4oz of carrots, granola bar, and some apple juice. Next thing I eat is a power bar 30mins before I leave to go home. When I get home I make a fruit smoothie to hold me over until dinner which is usually pasta or chicken with some sort of starch.

All of this is seems right to me but I can't drop anymore weight. I've always been around this weight since I was in high school (10 years ago).

Am I not doing something or doing something wrong?

... I currently weigh 160lbs and am 5'10" and am around 10-12%bmi. So I need to lose 10lbs to get to where I want to be.
Holy cow dude. I'm half an inch taller than you and I weigh 190 lbs. No one considers me fat. You want to get down to 150? That doesn't sound healthy.

Holy cow dude. I'm half an inch taller than you and I weigh 190 lbs. No one considers me fat. You want to get down to 150? That doesn't sound healthy.
Well I certainly don't consider myself fat and I am not trying to look good in a swimsuit either. In fact I'm sure I'll look emaciated.

But I do feel the need to get to my minimal wieght without a decline in fitness or health to improve my performance. Don't get me wrong, there are a million other things I am working on to improve performance. But this one is one I don't have the answer to.

Plus losing 10lbs on me is alot cheaper then losing 10lbs on my bike.

Well I certainly don't consider myself fat and I am not trying to look good in a swimsuit either. In fact I'm sure I'll look emaciated.

But I do feel the need to get to my minimal wieght without a decline in fitness or health to improve my performance.

Why do you feel that way? Rider weight on the bike is all about carefully loosing weight until you notice a performance loss and then finding a comfortable balance. For reference, I'm 5'7" and right now hovering around 143-144 lbs. Two seasons ago I had the mentality that you have and dropped my weight to 136lbs. Turns out that I start to loose massive amounts of strength right around 140. I know that I can get lighter than that, but I'll see a negative performance return.

Plus losing 10lbs on me is alot cheaper then losing 10lbs on my bike. True, but not when you're compromising power for weight. It's all about a power to weight ratio.

Your training style is not the best for weight loss. In fact I think you would be better off going for a change in body fat then just weight loss. Check your body fat percentage to see both were your at and to make sure your not loosing muscle mass. I would suggest increasing GOOD fats (oilive oil, fish oil, avacados, nuts, etc) for a week. At the same time decrease carbs. During this week expect to see some drop in performance but keep in mind your training your body to burn fat. After this week eat a diet high in whole grains (oats, barley, millit, rice, etc) greens, vegtitables, lean protiens (fish, chicken breast, turkey breast,etc.) and start adding some intervel training to you program. You will also need to add some active recovery to your commute. This will allow you to train harder on those intense days and help burn fat on the recovery days. Feel free to PM me if you have any specific questions

Daneil, you make me feel like a fat@arse.... I am 5'6" and weigh in at 150 -155 .lbs. I find that if I drop into the 140's that I have no power, and it feels like it takes twice as long to recover. I could not even imagine what it would be like to be in the 130's.

-j

I read somewhere that the average for a top rider in the TDF is 2lbs per inch height. Also, I read on acoaching website that anyone over 160lbs for 5'10 "should talk to their coach about a weight loss plan. I am 5'11 and 190. I just lost 15lbs...I don't plan on losing more, but I will say that climbing out the saddle has become remarkably more efficient. without any question I am standing longer and faster

Daneil, you make me feel like a fat@arse.... I am 5'6" and weigh in at 150 -155 .lbs. I find that if I drop into the 140's that I have no power, and it feels like it takes twice as long to recover. I could not even imagine what it would be like to be in the 130's.

-j

Just goes to show how personal weight is. Comfort and power should come first. Weight is relatively irrelevant.

Comfort and power should come first. Weight is relatively irrelevant.
I dissagree, but that shows you how subjective this is. For myself, power is always first, then speed, then endurance.... Comfort is towards the bottom of the list. However, discomfort that can lead to a decline in performance is at the top.

My goal here is to lose as much body fat as possible while still increasing power. I know it's possible, I just need to know what's wrong with my nutrional plan and what i can do to trim away that last little bit of excess fat.

I dissagree, but that shows you how subjective this is. For myself, power is always first, then speed, then endurance.... Comfort is towards the bottom of the list. However, discomfort that can lead to a decline in performance is at the top.

My goal here is to lose as much body fat as possible while still increasing power. I know it's possible, I just need to know what's wrong with my nutrional plan and what i can do to trim away that last little bit of excess fat.

I didn't mean comfort on the bike, I meant overall physical comfort. Get too lean and you'll know what I mean. Joint function will decrease among other things.

From just glancing at your nutritional plan example I'd say that you're not getting enough fat or possibly total calories in your diet. As a result your body is keeping on reserve what you have. Try adding some good fat, peanut butter, fish oil, etc... Of course the best advise I or anyone else on this board can give you is to see a sports nutritionist. They'll help to accurately calculate your BMR and get you on a program to loose only fat. The plan that you're describing sounds like it might be geared towards loosing weight which will in this case include both fat and muscle.

Great, thanks Daneil and Homebrew. I'll give those ideas a try. As far as a nutritionist, I'd love to but my wallet won't allow it. I'll stick to begging for questions on here and reading books such as "The Paleo Diet". Which was informative but not very helpful. Which seems to be like most books by Joel Friel.

Thanks guys.

Great, thanks Daneil and Homebrew. I'll give those ideas a try. As far as a nutritionist, I'd love to but my wallet won't allow it. I'll stick to begging for questions on here and reading books such as "The Paleo Diet". Which was informative but not very helpful. Which seems to be like most books by Joel Friel.

Thanks guys.
I just replied to your PM. I would like to put out a tool that I have found usefull to a degree

NutritionData.com

Hope this helps.