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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 01-13-08, 07:16 PM   #1
jlnelson
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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!
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Old 01-13-08, 07:19 PM   #2
NoRacer
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Perhaps BF is the wrong place to ask this question. You should probably ask body builders, right?
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Old 01-13-08, 11:39 PM   #3
andre nickatina
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Race track!
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Old 01-14-08, 06:36 AM   #4
telebianchi
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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.
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Old 01-14-08, 11:12 AM   #5
Nickel
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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.
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Old 01-14-08, 11:23 AM   #6
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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
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