Hi People
My name is Richard and im 45 just started training again 3 weeks ago, i used to be a keen mountain biker but i have put loads of waight on. I weigh 114 kg and need to know the basic's i.e how many calories can i have to lose weight? i have started spinning classes last week once a week to start this wipes me out for 2/3 days but i love it..... I do cardio 3 days a week trying to build up slowly to 4 times and will do some weights in a week or to.

Cheers

Richard