Protein is Non-Negotiable

160–175g daily regardless of day type. Protein preserves muscle during the deficit and keeps hunger manageable.

Lift Before You Ride

Always perform resistance training before cycling. Glycogen-depleted lifting risks muscle breakdown; interference is minimized with this order.

Carbs Are Fuel, Not Enemy

Carb intake scales with training demand. Rest days are low-carb; big ride days are high-carb. This is periodized nutrition, not keto.

Weekly Average, Not Daily Number

Don't panic about single-day weight fluctuations. Track your 7-day rolling average — that's your true trend.

Progress Over Perfection

80% adherence long-term beats 100% adherence for 3 weeks. Build systems, not willpower. One off day never derailed anyone.