Mirage-t

In the magazines and everywhere it seems they are giving tons of advice for people riding and lossing weight (which is great). I'm the other extreme, I've been skinny all my life and have struggled to gain muscle weight. In high school I was a long distance runner, I was 6', 125 lbs and covered a mile in less than 4:30. Now I'm 27 and weigh 145 lbs, my desired weight is to be 160-170 lbs. I ride 4-5 times a week totaling around 150 miles and I am wondering what kind of diet I should be maintaining in order to help gain some weight. 4000-5000 calories? More protien than carbs? Oh, I should probably mention that I work a pretty intense labored job through the week as well.

late

Hi,
a weightlifter will tell you that it's easy. You eat enough, and you rest enough. Have something IMMEDIATELY after you stop riding.
Have a protein bar, or a fruit shake. You have a 20 minite window where glycogen gets replaced at 3x the normal rate.

What are you eating? And when? I can tailor your diet, but if you have one of those revved up metabolisms, nothing will help.

Mirage-t

I assume I do have a rev'd up metabolism relative to most. I eat a lot. Mostly meats but I always try to balance my meals with vegtables and some carbs...though I'm not a big carb fan. I'm bad about breakfast, I usually don't eat till 10 AM though I am working by 7 AM. I usually eat a medium sized lunch (sandwich and snacks) and large dinner. Then I tend to eat another meal before I go to sleep( usually all the left overs from dinner and a little debbie snack or two). I have lessened my soda pop intake after 6 pm to help me fall asleep. It takes me a long time to fall asleep compaired to everyone else I know, and it also takes me a while to fully wake up...not sure if that has anything to do with diet.

Blaise655

If you want to gain good, clean muscle mass, you'll want to incorporate weight training into your schedule regularly. Bicycling is great, but as with all aerobic/cardiovascular activities, isn't overly conducive to building and maintaining a well-built muscular physique.

Generally, as far as food goes, you'll want to eat lots of lean protein (chicken, beef, eggs, whey protein, etc.), around 1-2 grams per pound of bodyweight. Complelented, of course, with lots of complex carbohydrates and essential fatty acids. bodybuilding.com and atheletes.com are great resources for information on training and nutrition.

late

You're kidding me, right? Step numero uno.. breakfast.

wheelin

Above is the best advice, particularly "Complemented, of course, with lots of complex carbohydrates and essential fatty acids." The only thing I'd like to add is divide your intakes into six small meals a day, with calories intake in surplus of your daily requirement.

sjjone

Drink juice and or gatorade all day long. You can easily pack 1000 more calories a day into your diet by replacing water with juice. Eat high protien stuff throughout the day, and eat a big breakfast (2 cups go lean crunch with milk, fruit, 2 slices of toast, juice-for example)