Riding 6 days a week(Tuesday to Sunday), around 10-12 hours in total(some weeks more depending on the program) of which 3 sessions are usually structured interval sessions on the indoor trainer.
Monday Rest day where I'll be doing Pilates or Strength & Mobility training at the biokineticist.
But more importantly losing weight in the kitchen. Cutting back on bread, pasta, potatoes, rice, cheese and sugar is the main thing I do.
I tend to anyway skip breakfast, so won't have to change anything there. Just coffee with milk, without sugar.
10:00 tea with milk, no sugar.
For lunch I'll have three fruits. Usually an apple, banana and pear. Sometimes I get hungry around 11:00 and have one of the fruits then, Last fruit around 14:00. Coffee with milk, no sugar.
15:00 tea with milk, no sugar.
For dinner I usually make a chicken salad(only sauce I use is a little bit of sweet chili sauce, no mayo), everyday changing the recipe slightly to keep it interesting, and on two days in the week I'll have the chicken salad inside a wholewheat wrap(KFC twister style). Usual ingredients for the salad are tomatoes, cucumber, lettuce, onions, beets, carrots, salt, pepper, lemon juice and avo. Sometime I make curry chicken for the salad instead of adding the sweet chili sauce. (Monday sweet chili chicken salad, Tuesday sweet chili chicken wrap, Wednesday curry chicken salad, Thursday curry chicken wrap, Friday sweet chili chicken salad...something like that). Usually have my dinner between 18:00 and 19:00.
On Saturdays I'll eat bananas and biltong on my long rides, sometimes a Farbar or two. That keeps me going until late afternoon braai with a few beers(up to 4). Skip the braaibroodjie or only have halve of one.. also I try not to eat four chops. 200g steak or 2x chops and wors is enough as the meat with a salad or roasted veggies on the side. Skip the potato and pasta salads!
Sundays same as Saturdays: Bananas and Biltong on the ride and then my wife usually cooks food for us for lunch/dinner. This is a bit of a "cheat meal" for the week. Like yesterday we had roasted chicken with rice and potatoes with sauce for lunch and the leftovers for dinner.
Edit: Oh and obviously no secret eating and snacking. No pudding and sweets. No fizzy sugary drinks. Lots of water and sparkling water if I don't feel like just normal water.
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