What is the Most Effective Way to Lose Weight for Cycling? The Science

[@DylanJohnsonCycling]

For those who want more guidance with their training, I've got training plans available here: www.trainingpeaks.com/coach/dylanjohnson#trainingplans

[@joshc1821]

Your basically telling everyone to follow a almost vegan diet. Coach Tom Bell said exactly the same in an article he wrote but people got mad when he used the word 'vegan'. People don't like facts when anyone talks bad about their diets.

[@brauljo]

@@joshc1821 Problem is that being vegan involves more than just not eating animal products, if it's just a diet for health or performance, then it's just plant-based.

[@koreystephens]

I got triggered by the “CAHB THE FAK UP” reference.

[@serhiikhrapin5024]

404 :(

[@ManeITA1979]

Error 404: "Uh Oh! It looks like that page got dropped from the peloton."

[@demacherius1]

I do a high Fat high Carb diet. I mostly eat pizza and Burgers. Now my downhill times are Amazing !

[@anracingrsr1]

I heard, when you leave your helmet off and put on a cap backwards, that would make for some great aerodynamical gains.

[@matthewk3233]

Eating full fat dairy products has been shown to help lose weight since it makes you feel fuller, so the pizza might be helping you :)

[@demacherius1]

@@mikeqiu2426 That doesn't sound right ...

[@mikeqiu2426]

@@demacherius1 haha it's science baby

[@polyrhythmia]

@@mikeqiu2426 If only we could ride in a vacuum...

[@vaibhavkohli12]

Summary- "eat more whole plant foods, especially fruits and vegetables and less processed foods" "eat enough to feel satisfied, stop fixating on calorie counting and nutrients ratio"

[@Michael_Schm]

You reminded me of something. I watched "Yo Elliot" over at Strength Camp's video a number of years ago on "Easiest fat loss Method". Basically, lean meat, vegetables(preferably greens), drink water and simple exercise every day(his advice was an hour walk every day). You WILL lose weight ;-) ofcourse as Dylan mentions in this video. The ability to keep it off might change that diet.

[@KrazyKrzysztof]

@@Michael_Schm you forgot healthy whole grain foods and beans/lentils for good carbs. meat and veggies alone are trash(at least the meat part is).

[@williamboler8709]

@@KrazyKrzysztof no, vegan. You are promoting non science.

[@KrazyKrzysztof]

@@williamboler8709 ok link me to your science then

[@leilaleila4874]

Thank you. You saves me so much time 😂😂

[@zachcordell3961]

As a dietitian, I am thankful for your fact based presentation of information that’s not gimmicky. Well done! Subscribed

[@JackThomas-t4m]

The best advice is to wear a pro wig and not be bald

[@awesomeattic]

One thing that has helped me is to remember, it's okay to be hungry. You don't need to be feel full 24/7.

[@x88868]

People think they're going to die and the world will end if they eat less than 3 times a day. Disgusting gluttons.

[@JackThomas-t4m]

Are you bald

[@WheelersAtLarge]

Brilliant, thank you... I laughed when you used 70kg as the example of a heavy cyclist 😂

[@brettfralish2516]

I must be the "Fat Bastard" of cyclists at 110kg

[@WheelersAtLarge]

@@brettfralish2516 You and me both but still out there having fun 👍

[@cohensylvester5191]

I’m 45 kg but I’m 14 lol

[@n9n9n9n9n9n9n9n9]

@@brettfralish2516 that’s where I am too!

[@colmheeney8193]

🤣😂I'm 114 kg

[@n1sm0r]

Super impressed with the quality of your videos. Evidence based, straight to the point, and gimmick free. Love it! Subscribed!

[@scottfrisby4510]

You cut right to the facts. No B.S. Best nutrition vid/info I have seen. Thanks, Dylan!

[@StevieOnHisBike]

I was just about to say something very similar. Now I don't need to :)

[@dougfromsoanierana]

Yes. Phil Gaimon did a similar cycling diet video but your presentation was tons better and more detailed.

[@JackThomas-t4m]

@@StevieOnHisBikedon’t be bald. You can’t ride fast and be bald

[@markozivanic5813]

This is pure gold. I can't confirm nor deny that our Military (Army) is still feeding its soldiers by the diet chart from the 70s, 2500 calories a day based diet, mandatory meat, vegetables, carbs and glass of milk of course.

[@erik_midtskogen]

Whoa. A mandatory glass of milk? So what do/did non-European people do about lactose intolerance?

[@dweyhrauch09]

FWIW I'm a pediatric cardiologist that works in preventive cardiology (metabolic health) alongside dietitians that specialize in weight management, and this was spot on.

[@torontogonzo]

I have this fight all the time - no fad diets, eat unprocessed whole plant foods and it works without a lot of thoughts. Love your video, especially how you provide support too.

[@TrailFeatures]

This explains... so much. Been trying to burn off some weight I put on. Started off on just eating more healthy, lost a pound or two. Started counting calories and watching carbs, lost 4lbs! But my performance tanked and I was so hungry all the time. Lost focus and have put back on a couple pounds. I’ve been told a plant centric diet is what I need, but this video helped me connect all the dots. Another great knowledge bomb!

[@rjahn3000]

Info is spot on thanks, I lost 90 Lbs on a WFPB diet I'm 61 and riding a mountain bike again after many years.cheers!

[@remifjelldal7299]

finally a diet/nutrition video that isn't terrible advise. Makes you even more credible! Kudos!

[@EdgePereira]

That ENVE logo caused a glitch in my brain. I got to watch it again not looking at it 😂😂😂

[@DanielaAngulo]

Man haha I entered this video and thought "yes, Dylan is my guru. If I had to be coached by someone, it would be him". Then you start with the video and I def confirmed my initial thought.

[@jthepickle7]

Approaching cycling and being overweight/out of shape/unfamiliar with cycling is a difficult subject. Falling in love with bicycling will solve the above. A fit, experienced cyclist will put his/her weight on the pedals. "My seat sucks" or "My hands fall asleep." are a result of NOT having your weight on the pedals. The seat and handlebar are there NOT to be used to rest your weight. They are merely guides to be used once in a while. The pedals are there to be stomped upon, wrenched upward, yanked backward and attempted to be pulled right out of the crankset! "My feet hurt" is not often heard. Be cruel and then nice to yourself. Set goals in miles, not calories, not time spent...only miles. Set aside 'enjoyable miles' and 'excruciating miles' . In time the two will become one. Love to all.

[@poochie8208]

Great video. As the slow crawl back to race weight starts, following the terrible holiday feast season, this video comes at the right time. I have started eating oats instead of my usual lumberjack plate breakfast and it is amazing how satiating a bowl or 2 are, keeps you going all morning. Surprising how science keeps vindicating my grandma's advice of "..more vegetables on your plate and put that fried chicken down"

[@thepassionofthegoose5472]

I cycle to keep fit for motorcycling, mostly supermoto which is the motorcycling equivalent of cyclocross. Even with a motor there is a measurable difference in 5kg of body weight when on-bike, especially in an offroad scenario. We're also weight nerds when it comes to our machines, so dropping body weight is a free way to lesson the load on the motor, especially when you're wearing crash armor, etc. Thank you for another fantastic video. I've been sending your stuff to all my riding buddies, so there might be some petrolheads in the comment sections. We're (mostly) good people. Stay well.

[@BalancedMentality]

Calorie Counting was one of the best measures for me to lose weight. It is not about restricting your calories, but getting an overview of all the things you are eating over the day and bringing you awareness about very calorie dense foods. The measurement and tracking itself brought me losing fat, because it brings selfs decipline. "Oh now I need to write down that I ate that whole back of sweats?" :) So my suggestion, if you never did, count calories for a while, but don't set any target about how much calories to eat, just track and watch.

[@KevinRDoveton]

Knowing that eating a big slice of cake or a few cookies is going to take me an extra hour of cycling to burn off really gives you a bit of perspective

[@lynnjeffrey9183]

This is the 3rd vid of yours that I have clicked on and received a scientific answer to my question. LOVE that. subscribed and liked. Thank you

[@PettyBlue1]

Love the science approach. Respect. Cycling and running made me learn about the power of carbohydrates. The results don’t lie. Also aggree about not counting calories. While we can calculate some things using height and weight measurments, we know very little about the body’s actual day to day needs for immune system, stress reduction, mental work, menstrual cycle etc. which may change every single day.

[@DutchCarnivore]

Unfortunately, it is bad science. Look into those studies, it's mostly epidemiological, based on small numbers (N=18, N=800, come on...) and could almost be cherry picked based on the abstracts/conclusions sections only. Oh, and then there are a lot of confounding factors. For example, weight loss in an obese person is fundamentally different from weight loss in a metabolically healthy person.

[@mrsmartypants_1]

I have to call myself out and admit I was Hat Backwards Dude today:( As an over-the-top meat eater I so wanted to believe the Paleo/keto BS. Unfortunately I value rational thought and scientific knowledge and your presentations are always stellar. Really appreciate your straightforward, concise, no nonsense interpretations of study results. I have a long slow transition in front of me but I know I will be rewarded with significantly better performance on my beloved mtb’s. Thanks.

[@JonathanDeroko]

I'm a newer (2years) recreational weekend club rider, and I really enjoy these videos. Thank you Dylan.

[@patthecat6491]

Being raised on a meat and potato diet my entire life, it's been quite a chore transitioning to this kind of diet. A few months ago, after your first video on this subject I made a concerted effort to follow these guidelines. While I have not been perfect, I have lost 8kg in the 3 months since I started, so I'm convinced of the effectiveness, but old habits die hard!

[@MrYoungkimba]

Thanks Dylan. I really enjoyed this video. I’m soon to be 52 and got the shock of my life when someone snapped a photo of me climbing the Galibier. I looked like shit! Made me come to terms that my diet hasn’t been great lately. I appreciate the info in this video and you taking the time to make it.

[@lassemaja8382]

Great video Dylan. I did kind of a high carb high protein intake during my recent weight loss. I went from 111kg to 86.5kg in 150 days, reducing my caloric daily intake by 1000 calories. I skipped processed food and ate alot of potatoes, chicken, fish and meat low on fat, broccoli, cottage cheese, quark, bananas, apples and other veggies. I think the most important ingredients to weight loss is determination and the will to change your lifestyle.

[@bwarey52]

I've dropped 40kg this year, gone from 240 to 320 FTP........I was low carb to begin with put now I'm getting nearer to my goal weight it's getting a lot harder to get sufficient carbs and calories to fuel the training load and work demand while still trying to be in a slight calorie deficit. The low calorie high volume food thing is definitely correct,I have lean mince/vegetable/rice/meal with a diced up wrap most day's for lunch and it's a mountain of food for less than 600cals and keeps me full for a big part of the day. Cheers for the content 👍👏

[@emmamemma4162]

I recently found this channel and I was scared to watch this video. But I was actually pleasantly surprised by you pointing out that fighting hunger is not sustainable and that no-one should be constantly counting calories. From my personal experience, leaving out liquid calories and focusing on getting more fruit and veg has been hugely successful. Not only is it an easy way to get to/ stay at a healthy weight, it's also much safer than traditional diets in terms of developing eating disorders and weird attitudes to food in general.

[@johnguillaume5919]

Simple, practical advice. No gimmicks or hacks. Thank you. What you share about energy dense foods is spot on. Veggies and fruits are the best answer.

[@user-cx2bk6pm2f]

Training nutritionists who know something parrot the advice given here. It's great to hear the explanation for why. Excellent video. Top notch delivery as well.

[@mikewynn8901]

By eating an unprocessed plant based you are effectively manipulating the carbs, fats and protein intake. A diet of unprocessed plants will generally have a much lower fat content and therefore will contain fewer calories. So on the basis that you need a calorie deficit to lose weight, this diet is a step in the right direction. The curious thing is that you don't feel hunger on this lower calorie intake when with the same calorific intake via other types of food, you would. Great channel, much appreciated.

[@dndlab1]

Easily one of the best nutrition videos I've seen in a long time!! Excellent work

[@philipmay3875]

A voice of sanity. Thanks Dylan.

[@todd5963]

One of the best nutrition vids on KZbin! Nice job 👍

[@tobywhitehead7488]

It's true, and it's the best no-bull video I've seen. Low calorie density is the holy grail!

[@peterkempf5422]

Great video for anyone looking for a sensible approach to weight loss and training.

[@Will-tm5bj]

Nearly 41 years old. The beginning of the summer I was at 215lbs, I'm 5'11. Now I'm hovering around 183-188lbs depending on the day. I don't "fast" so much as I just don't eat after 10pm until 9am. Changed the way I eat during the day. Most importantly, I dropped from numerous to no more than 1 soda a day. Some days I have none. Much more fruit and a little more veggies in my diet(we already eat pretty well) and a lot less fast food. No cigarettes for a year now after decades of smoking. Got into bikes again after a couple years of getting back into inline skating. I'm almost a new person

[@herbscoot5562]

Great stuff dude. You put a lot of work into this video. Thank you.

[@martinaxe6390]

I started seeing a nutritionist doctor last fall, and so much of this echoes my discussions with her. I have gout, so high fat diet is out of the question for me. Another thing she clued me into was that protein slows the absorption rate of carbs. Seeing a nutritionist and customizing a diet has been a huge help in weight loss.

[@derp195]

One note about calorie counting is that some of us (ehem) eat when we’re bored, and calorie counting is a really good way of making sure you don’t accidentally go way over.

[@Oslerian]

Yet another high quality, evidence based presentation. Thank you so much!

[@kchall5]

Durianrider is backward hat Dylan's spirit animal.

[@plusbonus1165]

Don't mention that idiots name . Please .

[@brauljo]

@@plusbonus1165 Lmao why you triggered?

[@plusbonus1165]

@@brauljo I find him to be an unpleasant and manipulative person.

[@_dv.99]

Context?

[@mmarealtalk5054]

@durianrider was right

[@paulshannon3969]

Thanks for the no nonsense approach. I’m an older (over50) recreational rider and think I’m going to try to incorporate a more wfpb type eating plan. I like the fact of not having to weigh food count calories and monitor macros. Thanks for the video and keep up with the content

[@andreassoderstrom4281]

Always informative and I really like that you cement the information with solid sources. Thanks for all the relevant content!

[@CyclingChefDiane]

Really love your videos and science based content! Been binging your content all day. Subscribed. :) My only gripe would be the "eat until satisfied" advice - this works well if you have experience listening to your body/needs, but when adjusting diet, especially from processed foods, it is very easy to over/under eat. I think this is where calorie counting shows real benefit in that it allows people to understand the calorie : sustenance balance when adjusting eating habits. Personally, I lost weight many years ago only by paying attention to calories and learning how much I need to eat. Now for years I have followed the same "until satisfied" approach-- however as I increase training my weight seems to be jumping down/up as I have lost the balance of how much fuel my body needs. What a journey!

[@chasingbirds3073]

I watched this while eating an entire bowl full of M&M's. Seriously though, as a biologist, I appreciate your scientific scrutiny of what has been shown to work.

[@johnnym8rix]

Just watched again. Superb video. It was enough for me to get off a three year strict keto diet about six months ago I found this video when I was questioning why I was getting dropped on the hills when I thought I was relatively fit. Going back to carbs made me a hillclimb ninja lol. Thanks Dylan.

[@wheelnut64]

I was well over 15 stone and went on weight watchers. In six months got down to 12 stone 7 pounds, great however lost loads of muscle mass and although faster uphill lost strength on the bike. Came off WW and shot back up to 14 stone. After this started to count calories through an app and did some weight training. Muscle mass coming back but weight not coming off. Still slow up hills and weight creeping up. Just to complete the story became a vegetarian in January but not full vegan yet as still eating cheese eggs and milk. I think this video is spot on in my experience and I am going to try the suggested tips. Thanks

[@rh7982]

So glad you are endorsing a WFPB diet 😀

[@superstrada6847]

Nice shirt,, and bike stem. 🤔 Didn't take ENVE long to jump on board the DJ train! Excellent video as usual.⭐️⭐️⭐️⭐️⭐️

[@jetflatline2664]

Hi, I'm not trying to lose weight but switch to a super-low-fat diet to deal with gall bladder issues (because I'm old, not lazy!), all of your citations are really helping me plan my diet for the future.

[@soarstar]

Very much in the process of dropping weight.. For the third time in ~ 12 years. Given this particular pattern, it might be worthwhile to consider a piece on maintaining, for those of us who have impulse issues :) PS: 40 down, 20 to go for optimal W/kg. I'm coming for you!!

[@David-jh2jl]

I was having problems losing weight, with calories restriction. Than i watched your video and it was a gamechanger, especially because now i don't feel empty anymore on hard training rides. Thanks Dylan!

[@alanlionsgaffer431]

Good stuff man. I need to implement badly! See You at The Flow House at Unbound w Jonas!

[@NCmtnborn76]

Thorough video. Great attention to detail.

[@murphy02041966]

hey - grateful for the information and simplicity.....

[@fv1239]

Great video Dylan, Excellent advice. Your typical diet looks great and a good template.

[@PolarBear9733]

Dylan, you really discredited some very common dietary belief systems that are out there with this one! Great work and thanks!

[@heavydam]

Best nutrition video out there, congrats! :)

[@nb9797]

The high fibre is key to feeling fuller as well. And leaving you wanting less at your next meal. There's research on this too that Greger pointed out in a video

[@paulmcneil7468]

great video...thanks for doing all the research and putting it a great format

[@pookelywoo3954]

Great video, consistent with other things I’ve read from reputable sources which is always comforting!

[@swillia6rider]

My friend's mom developed some heart issues and was hell bent on fixing it with diet. The one problem was she "didn't like" vegetables and ate primarily fruit instead. She did drop weight, but also developed type 2 diabetes in the process! She got the message and ironed out the kinks, lol.

[@dwighteisenhower1084]

Looks like durianrider is right! Yes whole plant foods are best, but don't be afraid of low fat processed carbs!

[@simonalexandercritchley439]

Good advice. Eat a whole food plant based diet. Minimal processed foods. Eat to satiety. Don't count calories.No animal products for me,but that is a personal choice,if you want good health and longevity.Eat more beans and legumes!

[@dustdevil2387]

Sighting the results of actual clinical research regarding diet is the best way to make the point that a plant based diet is the best way to eat for weight control and maintaining overall health, period. I find that cyclists are much more likely to eat a plant based diet. Excellent information!

[@E1evenDegrees]

Thank you 🙏🏾 this video is such a gem 💎 lots of good information

[@JakeandOwen]

Great Channel!!! I like that your like the Jeff Nippard for cycleing

[@gustavomorse4225]

Good work! Love it! Thanks for your work!

[@KyleTheCyclist]

Dylan is absolutely right. The only way you can do it as an athlete is by putting yourself in a caloric deficit while eating correctly. The easiest and best way to do that is through eating low caloric density foods. I personally lost 50 lbs several years ago with this method and I was able to keep the weight off. Veggies, Fruits, Lean Meats, and drinking a lot of water is the way to go.

[@smarti773]

I'm South Korean, an oly lifter and track cyclist. You eat like me therefore I approve this message and your diet. When I started in these sports I was misled and misinformed about nutrition and was extremely frustrated about my performance and general feeling day to day. I dropped all the non sense when I found out that the food I grew up eating was literally the best food for athleticism. Korean Food. Cheers and keep up the great work. I'll be in touch.

[@smarti773]

Also ironic handlebar mustache and man bun. Thanks backwards hat cyclist!

[@tomasjay1005]

As actress Carrie Fisher once said. "Stop eating and exercise" I do have one small meal every 22 hours and then go through horrible hunger pains. Unbelievable will power to resist food is something few others can do. 20 pounds lost in 35 days with another 35 more to go. I'm 65 now but I will be on my Bianchi's come the end of April. This happened from a doctor - induced injury and being unable to exercise caused my weight gain. Thank heavens for my exercise bike.

[@moodtherapist]

GREAT video! Many thanks, just what I needed. Ride on!

[@abbeyking09]

I work hard labor full time I was 210lbs 3 years ago before I got hooked on biking, now I'm 185Lbs . You can always eat what you want just don't eat a lot and change your eating habbit. and also ride as much as you can once you see the improvement you will never look back.

[@PedroGringo]

Thanks Dylan! That was awesome. Entertaining and informative.

[@nuttynut722]

your tee shirt give me headache

[@E.S.Franck]

He rides for ENVE but they issue misprinted factory seconds?

[@tyhigby4345]

Good stuff! This video was loaded with value

[@mavknight211]

Thank you again! You are very helpful to my cycling journey.

[@NolimitsNinja]

Best nutritional advice I've ever had. Your previous video has helped me to drop from 97kg to 92kg with ease, gradually, over 6-7 months, and I haven't felt hungry at all. First time I've had a plan that has worked consistently for a long period of time. Are there any videos discussing post ride nutrition? I completed a balls to the wall 90 minute training session yesterday after 2 rest days, and I was completely obliterated. Difficult to stand up when I got off the bike. I have no idea what to eat in that scenario to maximise the value of the workout though. I just ate some peanuts and about 6 pieces of fruit, but I'm sure that isn't optimal!

[@DylanJohnsonCycling]

Yes, kzbin.info/www/bejne/iXiwp6eFltNkkK8

[@peterwilson1831]

Great vid. Most of us who find themselves in a position where we need to lose weight to improve our cycling or fit back in our clothes, got there by over-eating and for most of us, ditching or reducing those extra easy-to-reach carbs alongside our dinner (extra bread or a boatload of pasta) is an easy way to do it. So I’m not on a carb-restricted diet, I just ditch unnecessary foods which for me tend to be carb-heavy. In actual fact it probably leaves my diet much better balanced.

[@tashaalfano3175]

No nonsense as always, thanks for the great content!

[@edvinoscarssonferner1661]

I'm interested in hearing you discussing the Pontzer "theory" and how to handle that information as an endurance cyclist.

[@ironbarkdesign]

Every diet I ever tried failed and I ended up heavier than I started. Now I'm whole food animal based keto, easy to stay on, lost 25kg, and cured a bunch of ailments. My endurance is significantly improved, muscle tone improved. The first 2-3 months is hard, you feel weak, but after that it's amazing.

[@robmartin1792]

Plant-based FTW👏💪🌱👍🏻

[@FunkyFaulc]

Great video! I've had the greatest success as well on this type of diet. The Slow Carb falls into it. Don't count calories, and have lean meat, beans, and greens with most meals. Only difference is a FATURDAY where you can eat whatever and spike your metabolism.

[@dynamicloveministries334]

You are by fat the best channel for those who really want facts and easy solutions to complex problems

[@ricmorris9758]

This works for me: weight every day first thing, calculate the 7-day average (as most people have a 7-day lifestyle cycle, and spot weights are completely unreliable). Eat less energy density, eat carbs before/after exercise what ever my body is telling me it needs/feels right at the time. So long as the spot weights are under the 7-day average it's all good. After a while you get used to the what's right for you when and can knock off the measurements ... until next Christmas

[@BlackyBrownDestruction9337]

I lost 80 lbs on keto and fasting so take that!

[@adamzhang3028]

Love most of your content, but "counting calories necessitates feeling hungry" (7:23) is too much of a generalization. There is so much more to diet than counting calories and choosing between carbs/protein/fat (did you mention fibre at all?). The exact food, how it's prepared, how much is consumed, at what pace it's consumed, when in the day it's consumed, when it is consumed relative to training, all contribute to managing weight without starting oneself or discounting training.

[@charlieguinn5087]

Good video, I just started to switch over to plant based and have lost 10lb so far.

[@andrewnorris5415]

A key for me that I want to add that made it SO much easier (my BMI is now 19). Was to not allow any "treats" of HD food. I went cold turkey on them. They are so addictive. I make all my own food. Smoothies, curries. Energy levels are better than ever. I also happen to be on a very low fat vegan diet. Somewhat like the Tarahumara tribe (they do eat TINY amounts of meat though). When I went to that it seemed easier still to lose weight. I seriously never get hungry and have to make a point to eat more when training. I use spices to flavour the food, not oils. I take omega 3 marine based supplement and eat 3 walnut halves a day - which is my only fatty food intake. No other nuts, seed or added oils. Go told turkey guys - after a while all the cravings for those addictive HD foods - goes away. Sometimes very occasionally I may get a mild temptation for such a snack but I have already worked out in advance that I will not do that, not worth it. It's usually when not had much sleep that I get such occasional temptations, so I make sure to get enough. Nap if needed in the day.

[@BananaChipzzz]

LOL.. Loved the DurianRider trolling :)

[@DietmarDyck]

🍌🍌🍌🍌🍌🍌

[@KipsanBeck]

Yeah nah carb the ffff up

[@geg_otmopo3]

But this is literally what Harley advises 😂

[@Malte1878]

🤣

[@industryrule-4080]

DurianRider is such a racist prick. Deserves the trolling.

[@carlosmotta6537]

Great video, I’ll give it a try!

[@DwyerGreen]

Great work on vid, excellent channel, and happy to see the references to science.

[@recetasmas982]

All your advice is great, I love it.💓 I'm 4 weeks into my custom diet plan and I've lost 14 pounds which I must say is pretty incredible, it's actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up.

[@Chris-de2qc]

What did you do different than before?

[@michaelhoile1369]

Love this diet stuff...was worried about what you were going to come up with....but you smashed it spot on....I pritty much follow this way of eating... Love the fact you don't smashed protein ie protein powder etc 💪 👌

[@LouieBaLLz]

This video came just in time for me. I went from 305pds to 267 on keto but fell like I hit a wall. So I started indoor cycling on Zwift and I dropped from 267 to 245 since Thanksgiving. I was wondering if I should change my diet and this video answered that for me. 200pds here I come!

[@poochie8208]

Backwards hat dylan eats hamburgers and fries to lower his FTP down to 9.384 watt/Kg, because otherwise winning would be too easy

[@tubbytoast2]

Man when said what u have for breakfast I felt really hungry , so I went and had 3 bowls of home made museli and every piece of fruit I had in the house 💥😁💥

[@robertdulany6811]

so one piece of fruit