We have designed this plan to aid you to lose as much fat weight as possible in a ten week period. A lot of this will come down to your nutrition, but the sessions themselves are designed to burn a good amount of fat, without creating a situation where you go over the top, eat too little, and end up losing the wrong type of weight.

We strongly recommend that you do not deviate from this plan. There should be no reason why you should find this too hard, but you might find it too easy. If you find yourself with extra time and wanting to train more, switch your focus to your nutrition - perhaps this is spending time improving your cooking skills or eating habits.

General guidelines for nutrition:

- Eat 20-30% protein from lean sources (the higher % will be on days where less is consumed overall)
- Aim to eat either high fat or high carb (the lower macro should be around 10%, with the higher filling the rest)
- Micronutrition is very important
- If you are eating low fat, find your micros from a diet rich in plants of various colours
- If you are eating low carb, find your micros in leafy greens and organ meat

You should weigh yourself at the start and end of this plan. You can increase this to once per week, but you are looking for weight loss over a longer period, rather than short term. If you don’t lose weight in a certain week, you don’t necessarily need to reduce the amount you are eating. There are many influences on weight which could make one weigh in higher than normal.

We have added some VO2Max sessions to maintain performance and to aid you in identifying if you are eating enough. There shouldn’t be too much issue in completing these sessions, so if you struggle, you are probably under-fuelled. This is a fail safe to aid you in measuring if you are losing the wrong type of weight.

If you are tracking your calorie intake versus expenditure, you should follow this specific pattern of eating:

- On high intensity and rest days: eat at least the same amount as you burnt (perhaps slightly more)
- On medium and low intensity days: eat no less than 500 calories of your total burn for the day
- On long ride days (Sunday), don’t worry too much about how much you are eating and eat enough to not feel hungry. Adequate hydration will be important. You should aim to keep long rides easy or you will likely experience strong hunger cravings

This should mean each week you eat at least 2000 calories less than burned. This should lose about ½-1 lb fat weight per week without risking dropping cycling performance.