Hello guys!
My name is Carlos, and I'm from Portugal. Sorry if sometimes I make mistakes 😄
So, I love cycling. Cycling is my favourite sport, but I like bodybuilding to. Not go to a gym and lift heavy weights, but I do some Calisthenics. PoushUps, PullUps, squts, etc (at home) because 1 year ago I was 63kg (I trained a lot to climb Alpe D'Huez).
So, I decided to gain some muscular kgs, and actually I have 71kg. I won essentially 6kg of muscle.
Its obviously I left my lover Scott at my garage. (I didn't have time to ride, because I had to finish my graduate to). So, I have December to put some muscular fibers and some mass at my legs. But i need help.
I can train everyday, and actually I'm in excedent caloric period, to gain smoe mass, but focused on proteins.Its about to 2600kcal/day. I have mainly protein diet with, of course, carbohidrates 2h before train.
So, climbing it's out of my plans and I read some topics but I need a plan.
I found that one here:
Quoted post said:Originally Posted by fergie
It's post Nationals for us here in NZ so my sprinters are in a maintenance phase..Mon: Rest
Tue: Gym and 5-6 Standing Start Efforts over 200m with full recovery
Wed: 1-2 hours basic endurance
Thu: Gym and 5-6 30sec uphill efforts at ~100rpm
Fri: 1-2 hours basic endurance
Sat: Short Road Race or Crit, or Gym and 5-6 x 30-60sec progressive efforts starting at 120rpm and finishing tapped out with full recovery
Sun: 1-2 hours basic endurance
I would like to minimze my weight loss, so I propose an adaptation:
Mon: Rest
Tue: Gym (upperBody 30-45min) and 5-6 Standing Start Efforts over 200m with full recovery
Wed: Leg Day at home (squats, calf raises, etc with weigths and some jumps to)
Thu: Gym (upperBody 30-45min) and 5-6 30sec uphill efforts at ~100rpm
Fri: 1-2 hours basic endurance
Sat: Gym (1h)
Sun:Short Road Race or Crit, or Gym and 5-6 x 30-60sec progressive efforts starting at 120rpm and finishing tapped out with full recovery
To minimize my weight loss, I think I should put some kcal extra with carbohidrates. Maybe go to 3000kcal/day.
I have 21 years old, 71kg and 1.74m heigth.
Can you help me guys?
Thanks a lot!
🙂