Chuvak

How should I train (not for racing!) in order not to lose muscle mass? I’m working hard in gym, but feel like after summer months I’m going backwards mass wise and tire myself out with biking and gym too much. Basically I want cycling to add to my gym workout, I want to build up or at least not loose what I already have. I’m 180, with 13% fat.

ggg300

I was 165 forever and hit the gym till I got to 180. Now I want to lose the fast twitch and go with slow twitch fiber. That means smaller size. That is fine with me b/c it less to have to push up hill.

You could do sprint intervals or do track type workouts. Stay away from long rides and stick with short and fast full speed rides. That may do the trick for mass.

After I totaled the cost of gym fees I forgot the gym, got a trainer, and used the left over money for upgrades to my bike.

Good luck!

531Aussie

I'm surprised you're getting away with that picture in your signature
hee hee hee hee hee

Chuvak

you mean it's not bike related

53-11_alltheway

Protein intake definitely helps.

I usually buy Optimum nutrition whey protein $25 for 5lbs (mixes easily and since it is pretty thin it's easy to down 40 grams of protein in a small glass).

Cottage cheese (mainly casein protein...which is a slower protein and said to be anti-catabolic) works nice also. Low in carbs.

BTW, I won't tell a hard training cyclist to go on a low carb diet (because I think that is a mistake), but definitely mix in protein with your recovery meals.

You can't burn fat without muscle.

ed073

Food = mass. Bodybuilding is 80% diet, 20% gym.

Aim for ~2g of protein per pound of bodyweight a day.

Train consistently and heavy, concentrating on the compound lifts.

Limit cardio to 3-4 40 minute sessions a week, on non-lifting days or after gym.

Supplement with creatine and L-glutamine. Take a good multivitamin daily as well.

That's it in simplest terms.

JoeOxfordCT

My Two Cents worth 53. Your body cannot assimilate more than 20-25 grams of protein at any given time. If you are taking 40 grams in one sitting your body is flushing those extra 15-20 grams away. Your best best is to spread your protein intake throughout the day

Chuvak

That’s not what I’m looking for. I know my gym stuff, I was interested in cycling tips. I do use protein supplement, however I do not believe in steroids such as creatine, but that is another story I’m not willing to argue about.


Back to cycling.....

Sould i push bigger gears for lower period of time, say 30 min?

galen_52657

If you want to increase muscle mass, you might as well quit cycling or cut it way, way down.

53-11_alltheway

Well, I would stay away from the endurance type stuff. Just do high intensity for a short period of time. Go sprint up hills, etc.

BTW, Creatine is not a steroid/hormone. It won't mess up your endocrine system like steroids will. You should use it for training in a intensity matter.

If you don't like creatine might as well stop taking protein powder too, becasue that's all creatine is ......three amino acids linked together.

recneps345

Yeah, good idea about not willing to argue about it, mainly because you are just flat out wrong.

53-11_alltheway

I agree with this.

40 grams of protein might be overkill on a empty stomach, but if you have already ate some food. It will digest more slowly.

I've read different opinions on how much protein your body can assimilate at one time. But definitely spreading/dividing protein intake over the entire day is better than taking one huge "dose".

galen_52657

eat 3 bowls of pasta and ride for 7 hours...

ed073

Creatine is not an AAS. If you want to conserve muscle hypertrophy, less cycling the better.