Captain Fastbastard Mayhem

That's good pricing, locally.

caution. May result in fisti(ng)cuffs.

yeah. It's been there for more than a month.

Yeah, the Kore 3.0's. I see I wasn't that clear in my post...

She's FINALLY collected the summons. PROGRESS!!!!!

You're missing something "Only Bongmusa Mthembu (1st) and Steven Way (3rd) covered Pinetown-Mayville faster. Pretty sure those two guys are legit..."

Probably on youtube RED, which is a paid subscription service./

And the difference in fibre layup is negligible, as you're not gonna be putting nearly as many watts away as the pro ladies... It looks awesome, dude.

He is. In his spare time.

Jaaaa... something doesn't add up. To do 13.5km at an avg 17.2kph after you've just done 70km is a bit of a stretch, even for the top top top okes.

Exactly what I'd do. Assistance for the ups, let gravity take over for the downs.

Beef, chicken, pork, fish, lamb. Any meat. As long as it's not processed *** like viennas etc. Edit: ah, I see I said beef and chicken. That was just me being a ditz. Don't ever take my pork belly!!!

And that Helderberg hill is a *** one.

Solid. Mate of mine is about my weight, but rides like a potato. A particularly fast potato. Rims are still as true as they were the day they were put on. On another mate of mine's bike as well. This dude riders even harder than a particularly fast potato. Still perfect. Just please, whatever you do. DO NOT SPEC ALU NIPPLES

UnshaveN, you heathens.

holy crapsticks, that's lekker

Lol

Yep. SC gears will do that. Sorta like a supercharger whine, or air raid Siren when it just starts up.

And it was bloody yummy, too... EDIT: As it may occur to you, I'm fine with that. I'd rather they were raised in pastures and proper conditions as opposed to feedlots, cages and pens, though, as then at least their experience whilst living would have been a good one. Hopefully.. But that meat is difficult to come by, and generally more expensive.

Seared my steak in it last night, with some rosemary & garlic. Was actually darn good. No burning, just a proper good sear.

yeah, dude. I know what it would be. Good meat = pasture raised, ethically grown. As much as I can, honestly. Yes - 160g per day = 640kcal from protein. Fish, chicken, eggs, beef, pork etc etc. It's still *technically* LCHF as the majority of my calories (810kcal) will come from fat, but the main goal is to limit carbs properly, and to get additional variety from the non-starchy variety. Honestly, I've been sabotaging myself every step of the way, this year. Be it emotionally, physically or just plain habit. That beer, glass of wine, pizza, burger, cake and so on have just been too easy to say yes to. That needs to stop, now.

okay, so - after what has been an utterly atrocious first 5 months of the year, culminating in a complete and utter failure to lose any more than 2kg since January, I've culled. Culled all the refined carbs in my house, stocked up on good oils (olive, avo & coconut) as well as cruciferous veg and good meat (steak & chicken) From now, I'm going to be strictly following the "Keto-Gains" style version of LCHF, which is broadly described as low carb, adequate protein, adequate on fat. Fat intake depends on your goals - to lose, less fat. To gain, more fat. Given that I need to lose, I'm limiting fat to the macros pumped out by their calculator, based on 20g carbs (net), sufficient protein @ 1g / lean lb bodyweight and fat for the rest. This results in 160g protein, 90g fat, 20g carbs. This is a slight departure from the typical "therapeutic" keto that many groups propose, but I feel that they have the right mixture of results, evidence and know-how to back up their claims. All tracking will be done via MFP, and I'll be making my own mayo, sauces and everything else, from scratch. I realise that this is about the eleventy millionth time I've hit a "reboot", but I'm over it, and my divorce is almost complete. Just awaiting a court date. Will check back in as I progress (hopefully) http://ketogains.com/wp-content/uploads/2016/06/KETO-food-pyramid-REVISED-791x1024.png

was excellent, but also extremely saddening.

Blegh. Reading not so good today. Maybe there wasn't enough glue, or the patch didn't seal properly... It's worked pretty well for me in the past, when I've done it.