I weighed 230 pounds a year ago, and through diet and excercise today I'm a healthy, buff, 179 and couldn't be happier.
To the question. I was doing a lose fat, body building thing. I started (and this is debatable in their circles too) to excercise in the mornings in a fasted state. No food, hop out of bed, drink some water, hit the weights for 30 minutes, hit the cardio for 30 minutes, down some serious protein drink, and get a good meal in the system in the next 60 minutes. All the while keeping hydrated with water only.
Now that I am really close to what I want to weigh all the time, 175, things are changing. I no longer want to bike just for the purpose of losing weight, now I am also trying to improve my cycling power and endurance. I'm pretty sure that I'm NOT going to do that by limiting carbs and eating higher protein where possible.
First, should I be riding fasted? What can I add to the diet that isn't simple sugars or things that are to simply digested? I've gotten this far, and the thought of intentionally getting off the bike and eating a candy bar seems counterproductive to me.