18
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Bicycling 10k
Bike at least 10k (6.2m) at least 3 times a week. You can track your rides on Strava check your apps or the website.
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5
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Grams per Pound
Eat at least .5 grams of protein per pound of body weight, per day. Excersise, lots of water. Red meat only once per week.
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