gain muscle
From my nephew:
Get a good weight gainer like N large from Prolab drink 2 shakes a day and eat 3 or 4 good meals a day consisted of beef chicken fish potatoes rice oatmeal etc. Stick to heavy basic exercises like squats, bench press, deadlifts, barbell, nose breakers, barbell row, chins try to increase weight or reps each week. Don't bother with isolation movements like cable cross over, leg extensions, concentration curls etc.. stick to heavy basics might better cut back on the length of your bike riding and do short intense sessions so you won't be burning as many calories but only after weight workouts. hope this help go to bodybuilding.com they have plenty of info there as well I'm "bloodandguts02" on there, do this and you'll be putting on tha beef in no time