Training & Nutrition - Building muscle and cardio

Well fellas, this off season I would really like to bulk up muscle wise as well as improve my cardio. I am 5' 11" and weight 140 lbs, but want to get to atleast 145 but more like 150. It is incredibly hard for me to build muscle, I think my metabolism is just fast. Any weight lifting, running, and dieting tips you have for me would be greatly appreciated. Now I know most cyclists want to seriously cut weight, but I am far from a good roadie and would like to build my body with muscle and improve cardio, so please dont bash me for trying to get BIG!

Perhaps BF is the wrong place to ask this question. You should probably ask body builders, right?

Race track!

Is it safe to assume that you know there is a difference between getting stronger, adding weight and body building? The methods both in the gym and your diet are different depending on your goal. If you want to be a healthy athlete, stay away from body building techniques (I'm not dogging body building, it is just a different goal).

The suggestion to check out some different resources (books, websites, magazines) that focus on muscle and strength building is a good one. In general, you will have to do appropriate resistance work and start eating a lot more food to allow the muscles to repair themselves which is when they increase in size.

You need to have a caloric surplus and maintain protein levels (which varies on who you read, I've seen 1g/lb of lean body mass). It can be hard to do a lot of cardio and gain weight at the same time because you will need to take in over your metabolic rate and the amount you are burning off during cardio.

You prob won't get big. But you can get bigger... Just do a standard exercise routine, have a protein shake about an hour before.

http://www.exrx.net/Kinesiology/Deficiencies.html