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Yesterday I did the longest 87 km ride from Eastern suburbs to Liverpool and back. I tried to keep my speed close to 40 km/h whenever it was possible. Due to many light stops and hills the average is 18 km/h. 5 hours of cycling as hard as I can (+1 hour of having rest omw) costed my body 2600 kcal. Another great representation of the fact that “you can’t out-train a bad diet” cause if I did not count my calories I would easily consume 3000 kcal a day (that’s how I gained 20 kg in 5 years). Don’t misunderstand me - exercises are great tool to help you to get lean faster and have the caloric deficit, it is just not possible without a good diet) C:
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75 kg
Lost so far: 5.5 kg.
Still to go: 7 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 26 January 2023:
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2364 kcal
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Fat: 119.09g | Prot: 136.74g | Carbs: 167.97g.
Breakfast: Musashi High Protein Low Carb Cookies & Cream , Tea with Milk and Sugar, Bananas , Mashed Potatoes (Whole Milk and Butter Added) , Wild Tides Spicy Chilli Tuna, Farmers Union Greek Style All Natural Yogurt Light. Dinner: McDonald's Chicken Nuggets , Cheese Sauce , Coles Cheese Slices, McDonald's McSpicy Chicken. more...
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Losing 1.4 kg a Week
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 Comments
1.4 kg a week. That’s too fast - I am loosing muscles. Seems I should slow down a bit
25 Jan 23 by member: Yerzhan_nsw
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That's a great effort and really inspiring. Hear hear... it is pretty hard to burn calories but very easy to put on. You can consume calories almost from anywhere. One hour of cardio can burn as much as 400 to 500 calories. It is hard work for an average person to do cardio for an hour. Can't stress enough the importance of healthy eating in proper portions. Just a question on your day, did you burn 2600 kcal more than you would normally otherwise? Like total of 5000 kcal??
25 Jan 23 by member: bestees.au
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Hi Bestees.au, thank you😊! Yes, these are active calories only, overall yesterday I spent ~5000 kcal. You are right about healthy eating habits, I understood it it after installing this app and tracking whatever I consume and burn.
25 Jan 23 by member: Yerzhan_nsw
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30 Jan 23 by member: anndodd
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Hi anndodd, thank you, I will!
01 Feb 23 by member: Yerzhan_nsw
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Yerzhan_nsw's Weight History
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