The 30-30-30 Approach: Does It Actually Help Cyclists Lose Fat?

The Climb (#159)

The 30-30-30 method — protein on waking, followed by easy cardio — has gone viral as a fat-loss strategy. In this week's THE CLIMB newsletter, I break down what the approach gets right, where it falls short for cyclists, and how to use the underlying principles alongside proper cycling training for sustainable fat loss.

If you’ve spent any time online recently, you’ve probably seen the 30-30-30 method doing the rounds. Eat 30 grams of protein within 30 minutes of waking, then do 30 minutes of easy cardio. Simple. Neat. Very shareable.

And like most viral trends, there’s a mix of good ideas and missing context.

For cyclists trying to lose fat, especially those training a few times a week and juggling work and family, the big question is whether this actually helps — or just adds another rule to an already busy life.

Let’s break it down properly.

At its core, the 30-30-30 approach isn’t magic. What it does well is reinforce a few fundamentals that genuinely matter for fat loss.

Protein intake first thing in the day can help control appetite, support muscle retention, and make it easier to stay within a calorie deficit. Easy cardio is low stress, repeatable, and can increase daily energy expenditure without hammering recovery. None of that is controversial.

Where things get messy is when cyclists assume this is a complete fat-loss plan.

For most riders, 30 minutes of easy cardio isn’t training, it’s movement. That’s fine, but it won’t improve FTP, climbing ability, or overall performance. And if you’re already riding 3–5 times a week, adding more easy work without thinking about recovery or fuelling can quietly undermine progress.

This is where context matters.

Fat loss doesn’t come from a single habit. It comes from a consistent calorie deficit over time, supported by enough protein, sensible training, and recovery. The 30-30-30 method can support that, but only as a small part of the picture.

For cyclists, the biggest limitation of the trend is that it ignores proper training structure. It doesn’t account for hard days, rest days, or the fact that some sessions actually need fuel to be effective. Doing intervals or strength work under-fuelled because you’re trying to stick to a rigid morning routine is a fast way to flatten performance and increase fatigue.

So how do you use the idea without falling into that trap?

Here’s the smarter way to think about it.

Protein matters. Hitting a solid protein target across the day helps preserve muscle while losing fat, which is crucial for power-to-weight. Easy cardio has a place, especially on recovery days or non-riding days. But neither replaces structured cycling sessions that actually drive fitness.

For cyclists, the priority order looks like this:
Training quality first.
Recovery second.
Nutrition supports both.

If you want to use elements of the 30-30-30 approach, keep it flexible.

On rest days or very easy days, a protein-focused breakfast and a gentle spin or walk can be a great way to stay active without adding stress. On hard training days, fuel properly. Carbs around intervals aren’t optional, they’re what allow you to train well and recover.

This is where I see the biggest misunderstanding in fat-loss trends. People chase behaviours instead of outcomes. They follow rules without asking whether those rules support their actual goal.

I’ve worked with cyclists who’ve improved fitness significantly using structured training, but didn’t lose weight until nutrition was addressed properly. And I’ve seen riders lose fat steadily without adding extra cardio at all, simply by aligning training, protein intake, and recovery.

That’s the reality most viral trends skip over.

The 30-30-30 approach isn’t harmful. It’s just incomplete. Used rigidly, it can limit performance. Used intelligently, it can support better habits, as long as it sits around proper cycling training, not instead of it.

Fat loss for cyclists isn’t about hacks.
It’s about consistency, context, and patience.

Client of the Week — Martin

My client of the week this week is Martin.

Martin joined the Cycle Lean Project back in January 2025. Coming from a strong weightlifting background, his main goals were to lose some weight, improve his cycling fitness, and be able to keep up with his mates on weekend rides — without giving up strength training altogether.

At the time, the Cycle Lean Project ran as a six-week programme. From the very start, Martin applied himself fully. He followed the structure, trusted the process, and stayed consistent — and the results came quickly.

In just six weeks, Martin lost around 15 lb (roughly 6 kg). A fantastic achievement, especially given that the focus wasn’t on extreme dieting or excessive training, but on sustainable habits he could actually stick to.

After the group coaching finished, Martin chose to continue working with me for another three to four months. The goal shifted slightly. Instead of pushing for further weight loss, we focused on maintaining his new weight, building better structure into his cycling, and reshaping his strength training so it supported his riding rather than competing with it.

Before this, Martin was lifting a lot and cycling less. Together, we restructured everything so weight training became a tool to improve durability and power on the bike — not bodybuilding for bodybuilding’s sake. This balance allowed him to keep strength work in his routine while noticeably improving his cycling fitness and energy levels.

Martin was kind enough to leave a review, where he mentioned how easy the tools and resources were to stick to. He highlighted how simple the meal planning felt, how light and manageable the food choices were, and how the TrainingPeaks sessions gave him structure without leaving him overly fatigued, meaning he could get through his workday feeling good, not drained.

He also pointed out how valuable the weekly feedback and support were in keeping him accountable and confident that he was on the right track.

Martin’s journey is a great example of what happens when structure, consistency, and support come together. The Cycle Lean Project didn’t just help him lose weight, it set him up with habits and systems he’s continued to build on since.

Brilliant work, Martin.

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved 1-2-1 coaching programme.
2. The Cycle Lean Blueprint: The science-backed 12-week blueprint to cycle leaner, climb stronger, and become the most resilient version of yourself.

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