Thanks for the great responses everyone - lots of good resources and things to consider!

Some info: I’m 28, large skeletal size from the chart suggested, and a bit more than 10-15lbs overweight Before I would have gone a 2-3mi walk once/week & maybe ridden my bike once or twice. Since the start of the year I have been trying to build my fitness up for an event in May. I've been managing (apart from one week I was ill) to increase that to include 3-4 sessions per week on the turbo trainer and either mtb or walking one day at the weekend.

A typical trainer session for me is 1-1.5 hrs of intervals on the trainer following either 'workouts in a binder' or sufferfest-type programmes. My average heart rate for the time will be approx 85% of lactic threshold, with peak intervals being just above, maybe 104%. I don’t work out the calorie burn myself, I’ve been using the livestrong app to put in the food I eat and the training I do. Maybe I’ll try an alternative calorie tracker, to see if it agrees/disagrees?

I think the point about not having such an on/off pattern in days of exercise is probably a good one. My metabolism might be better served by a more even calorie intake and making an effort to go for a 20min walk at lunch or something on my rest days. Same goes for increasing the protein, I eat a lot of rice, pasta & bread…

I should I add that although I’m not losing the lbs I’d hoped for, I am seeing muscle development. My legs are noticeably more muscular, and although I haven’t dropped a clothes size, I have noticed a shirt or two fits me a bit better, so can’t complain too much! I guess if I keep going and take all the advice above over what I’m eating, the weight loss should follow in time - I always have been an impatient so-and-so

Thanks everyone for all the help & input – really appreciate it.

woohoo

p.s. WindingRoad – glad I’m not alone, we’ll get there eventually!