he means in your diet…
cut the carbs down to around 100g per day, maybe slightly more on hard training days.
up the protein.
eat 5-6-7 small meals per day
go easy on the junk food - (like ice cream)
The fat will start to melt off.
You also have to make sure your eating enough “roughage” like fruits n vegies n salids - otherwise it builds up.
Training wont burn off the fat, only diet will. Training helps ONLY if diet is ok.
If i go higher carb, like up around 400g day - im totally flat the next day, bloated and train like crap. And thats just how i used to eat.
Much lower carb, higher protein = Less FAT.
Just watch them Animal Fats - but your Fat, Oil intake will also be a bit higher than normal If energy levels are down.
You’ll be amazed if you can strip nothing but 5kg of FAT off you. It really will make a huge diff to your times.
Comp season aint the time to worry about it much. Gpp/Spp is the time. But 1 or 2kg now from better eating will still make a good diff.