performance + weight loss...

[shootingstar]

This thread is interesting. I am also struggling with wanting to maintain or lose a couple of pounds at the same time my riding and running are making me ravenous!
I have eaten a lower carb, or at least low glycemic carb/higher protein diet for about 5 years. But, I seem to need to eat constantly, even on a short one hour ride (like before I start, even if I've had a meal within 2 hours). I just feel better. I drink just water for rides less than 20 miles, unless it's super hot out. Between 25-40 miles I use Nuun in my water. Above 40 miles, i alternate between Accelerade and water. I also eat Luna bars, half at a time, supplemented by Shot Blocks on really long or hard rides above 30-40 miles.
I am constantly battling my weight, to keep it where i want it. I can gain 3 lbs. just from looking at something with salt or bad carbs. That said, my body fat is low (16-19%) and I look thin. But, I still have parts of my body that are not firm. I know I don't do enough with weights, but I do core work twice a week and yoga once or twice, in addition to the riding and running. Once I finish my grad program, the first thing I will do is get a personal trainer, but since I am not working, I can't really justify the expense.
I know I eat a healthier diet than 90% of the people around, no junk food, and very little sugar, but I would bet I am eating 2,000-2,500 calories a day, and that's not on the days I do really long rides and just am ravenous.

Am only picking up on your post because Crankin I think you and I are similar in body frame and how we eat. I am aiming for lower-glycemic diet and have been for past 18 months.

Except I've never had any sports drink or gel in my life. (cycling for nearly past 17 yrs. now) If I remember, for self-loaded touring rides, I'll have a Cliff-like bar, fresh fruit, etc. because of the additional strength/stamina required to cycle with weightload for several hrs.

Since cycling nearly daily for past few months, for breakfast: just less than 1 c. of oatmeal with abit of milk, some fruit and tea with milk.
Then cycle for approx. 36 kms. No eating, rarely any water needed. There are just a few hills on this ride. By now nearly 2 hrs. Stop to shop at market/have a coffee & biscotti (or similar). Then cycle home or drop by somewhere for another errand that's another 6-8 kms. depending where I go.

Total of minimum of 42-44 kms. of cycling each day. As soon as I get home, I often drink more tea with milk, fruit or bad me, slice of bread.

Throughout the day I may snack several times, raisins, fresh fruit, a slice of cheese or bread (bad me, again).

Then supper around 5:00-7:30pm. Now usually eating earlier which is probably balancing out my metabolism.

Yes, snack some more. Same sort of snacks.
Do some stretching exercises about 1-2 hrs. before bed. I'm not really sweating here. Hmm. Yea, at least to prevent backaches, etc.

On this regime since April, with occasional longer rides on weekends, I've lost 3-4 lbs. which I might regain in winter. I am eating 10-15% more in past few months than I was working full-time where I often didn't eat lunch. On the latter I was eating less and cycling only 25% of the time, during winter months, but regained weight.