Hi,

If you are keen on cycling, then 146lbs or less and 5'10" is a good frame - you don't want to be bulking up for cycling ("I'm too fat for this sport" is a common refrain).

At this stage, ride lots is probably good advice - you need to build your base endurance capability which intervals, power lifting, anaerobic hill repeats etc will not help you with at all.

So - purely from a cycling perspective if you could ride 10+hours a week would be good. Losing the 16lbs you put on and getting back to 130lbs (again - purely from a cycling perspective) would be good as you don't need to carry that extra weight up hills.