Hello all,
First of all please excuse my english mistakes.
Long story, short.
I was 105 kg, at 1.83M.After a life full of sedantarism, i discover cycling, a very nice sport.In one year i drop from 105 to 68 kg.Last year i made 11.500 km on two wheels.Obviously i lost fat and muscle mass.I think, that my all meals in a day, in that period was around 1500 kcal per day.I never counted, but i ride every day 50km
Because i'm too skiny, i decided this year to stop cardio for a while and put some muscle mass.I'm going to the gym for 4 days in a week and i do a full body workout.
-2 exercises for leg
-2 for chest
-2 for back
-2 for shoulder
i have 1 day/week (the 4 day) when i make only arms.I also make 2 session of 30 minutes cardio per week to conserve my aerobic capacities.
I downloaded MFP app, and i try to eat around 2600 kcal/day.95% MY DIET is clean.I eat chicken, beef, salmon, oats, peannut butter,beef, rice, vegetables.Is a pain for me because it's too much food, and i'm always full,bloated and i'm facing with digestion problems.
Slowly, i take some weight.From 68 at the beginnig of the year, now i have around 70 kg.I want to put only lean mass with a minimum amount of fat, but when i'm looking in the mirror my sensation is that i gain much fat than muscle, especialy on belly.
The average ammount of macros per week are:
-170 grams protein/day
-250 - 300 grams carbs/day
-70-80 grams fat/day
Now i don't know what to do...To move forward, to go back on cycling...
Some advices will be helpful.
Thx.
First of all please excuse my english mistakes.
Long story, short.
I was 105 kg, at 1.83M.After a life full of sedantarism, i discover cycling, a very nice sport.In one year i drop from 105 to 68 kg.Last year i made 11.500 km on two wheels.Obviously i lost fat and muscle mass.I think, that my all meals in a day, in that period was around 1500 kcal per day.I never counted, but i ride every day 50km
Because i'm too skiny, i decided this year to stop cardio for a while and put some muscle mass.I'm going to the gym for 4 days in a week and i do a full body workout.
-2 exercises for leg
-2 for chest
-2 for back
-2 for shoulder
i have 1 day/week (the 4 day) when i make only arms.I also make 2 session of 30 minutes cardio per week to conserve my aerobic capacities.
I downloaded MFP app, and i try to eat around 2600 kcal/day.95% MY DIET is clean.I eat chicken, beef, salmon, oats, peannut butter,beef, rice, vegetables.Is a pain for me because it's too much food, and i'm always full,bloated and i'm facing with digestion problems.
Slowly, i take some weight.From 68 at the beginnig of the year, now i have around 70 kg.I want to put only lean mass with a minimum amount of fat, but when i'm looking in the mirror my sensation is that i gain much fat than muscle, especialy on belly.
The average ammount of macros per week are:
-170 grams protein/day
-250 - 300 grams carbs/day
-70-80 grams fat/day
Now i don't know what to do...To move forward, to go back on cycling...
Some advices will be helpful.
Thx.
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