Just shy of 400W
Join Date: Apr 2006
Location: Saint Louis
Bikes: Cannondale System 6, Klein Palomino
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Well, there are a LOT of variables to this but I can give you some general principles.
First, are you losing weight right now? Or are you at a plateau?
Second, 500mi a month is too ambiguous, is this like 13 miles a day hammered out? ride a few times a week at a slow pace for long distance? etc... The faster you ride, the more calories you burn... and this exponentially increases with time on the saddle.
Third, what is your typical daily diet? If it is a lot of low fat, low carb stuff you wont put on weight. And WHEN do you eat? 3 meals a day, 6 meals a day???
Fourth, do you weight train?
My suggestions, if your weight is constant right now:
1. Eat 6 meals a day, 40% protein, 40% whole grain carbs, 20% fats. Eat at least 16-18x your goal weight in calories. So for you thats 2400-2700 calories at 150lbs. If your weight isnt going up within a week, add 300-500 calories and try again. You may have a very fast metabolism.
2. Hit the gym, and lift weights. You will not build muscle if your body doesnt need to. A full body weight training program will trigger more testosterone, and more muscle growth.
3. Eat something high in carbs and protein before bed, and immediately after all workouts, about 300 calories each time.
FYI - I happen to be 5'11" and weigh 160-162.
2008 Cannondale System Six
2003 Klein Palomino MTB
60% of the time, it works everytime.