Yeah I'm doing cardio 6 times a week on average. Some weeks I get that extra day. My average throughout the whole thing has been 11 miles a day on my exercise bike (with it cranked up to full resistance the whole time). That's 11 miles a day counting the 0 days as literally 0, so I have to keep things up even further to account for those days. Recently my average is a bit higher, but my calories are also a bit higher.
I use MyFitnessPall and then put everything into my own spreadsheet that looks like this:
This is for a recent week where I'm really not losing much anymore. Maybe a pound every week or two, but it isn't as substantial. During my big weight loss my intake was about 1700 calories and my average net was about 700-800 per day.
As far as time, it's kind of a huge timesink. I end up on the bike like an hour and a half to two hours every day. I watch movies, surf the internet, or sometimes even do my job from it, though. When I hit that 30 mile mark there I was actually in a phone meeting with some people at work for half of that (the other half was my normal pace earlier in the day).
I also do some weightlifting, and I'm trying to transition more to that, but it's just harder to track and keep myself focused on, so I think i've done enough throughout that routine to kind of maintain some of my muscles but not enough to do a ton overall. There's another section to the right of that pic up there where I log my bicep curls, push ups, crunches, etc.
