I’m sitting at 170lbs right now and i want to reach about 180lbs again . I’m trying the anti-Flamingo program right now, so i’m training about 4s a week + i love to ride my roadbike about 3 s a week ( 30-45miles , mostly mid. intensity) So i’m burning a lot of calories ! For example : after a 45mile ride my cycling-tracking app tells me i burned about 1.800cals !
Question : would you suggest to eat these calories on the same day to “refuel” or would you spread the extra calories ( about 4.100 cals for the 3 bike-sessions) over the whole week ?
Thank you for your help,
Madly in love with this app !