Hi All,
Would appreciate some help.
I'm 34 yo 86kg 179cm
Gym 5days x 30min 3 months (lost 25 kg in 1 year)
Work commuting 8km each way on sports bike 5 days a week and 50-75km ride on one of my days off.
I have a physical work.
Between 2400 and 2700 calories each day. 50% carbs, 30%fat and 20% protein.
I take 80g whey proteine, 5g creatine and fish oil daily.
No sugars and no junk food.
Question time:
- calories intake?
- carb/fat/pro %?
- how much cardio?
- I can even tell what's my kg gole, is 86 what I should aim for?
Many thanks!!
Would appreciate some help.
I'm 34 yo 86kg 179cm
Gym 5days x 30min 3 months (lost 25 kg in 1 year)
Work commuting 8km each way on sports bike 5 days a week and 50-75km ride on one of my days off.
I have a physical work.
Between 2400 and 2700 calories each day. 50% carbs, 30%fat and 20% protein.
I take 80g whey proteine, 5g creatine and fish oil daily.
No sugars and no junk food.
Question time:
- calories intake?
- carb/fat/pro %?
- how much cardio?
- I can even tell what's my kg gole, is 86 what I should aim for?
Many thanks!!
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