Asking ChatGPT about a training/diet plan with main priority to get back to 80-82 kg range

Your plan to increase training volume and tweak your diet should help you reach 80-82kg in the next three months. Here’s how to optimize it:

Training Adjustments

1. Increase Training Volume Gradually

   • Aim for 6-8 hours per week with mostly Zone 2 training (cycling, running, or swimming at 60-70% max HR).

   • Keep one higher-intensity session per week (e.g., tempo ride or run).

   • Maintain at least one strength session, but consider adding a second shorter session (30 min bodyweight or resistance training) to preserve muscle mass.

2. Incorporate Fasted Training

   • Since you’re open to fasting, consider low-intensity morning sessions (Zone 2 rides or runs) before breakfast 2-3 times per week.

   • Break the fast with a protein-rich meal to support muscle recovery.

Dietary Adjustments

1. Increase Protein Intake

   • Aim for 1.6-2.0g per kg body weight (~130-160g protein daily).

   • Include lean protein at each meal: eggs, fish, chicken, tofu, Greek yogurt.

   • Post-training, prioritize protein over carbs for better fat adaptation.

2. Optimize Carbs for Performance

   • Keep carbs focused around training (before and after workouts).

   • Reduce carbs on rest days or low-activity days.

   • Prioritize slow-digesting carbs (sweet potatoes, whole grains, legumes) over refined sugars.

3. Introduce a Caloric Deficit (Slightly)

   • You likely need a 250-500 kcal deficit per day to reach 80-82kg in 3 months.

   • Track intake loosely to avoid under-eating, which could impact training quality.

3-Month Plan

Month 1 (Adjustment Phase)

• Increase Zone 2 training to 5 hours/week.

• Add one extra strength session (if possible).

• Experiment with fasted morning workouts 1-2x/week.

• Gradually increase protein intake to ~150g/day.

Month 2 (Fat Loss Focus)

• Sustain 6+ hours of training/week with 1 high-intensity session.

• Continue fasted sessions but refuel properly.

• Further reduce processed carbs & evening snacks.

• Increase hydration & electrolytes to support endurance.

Month 3 (Fine-Tuning & Maintenance)

• Hit target weight of 80-82kg and maintain lean muscle.

• Keep training volume consistent.

• Shift to a maintenance diet with balanced macros.

• Monitor body composition (not just weight) to ensure fat loss rather than muscle loss.