endurance/weight training diet

hey people
i have been reading for a while and thought i would post something - i am a cyclist and enjoy weight training - i am fairly clued up on diet/nutrition/training etc. i come from a sporting background and would like some imput
i am looking for the optimal diet - mainly a % breakdown carbs/prot/fat for a cyclist who also wants some size and a rough calorie intake requirement figure:
here are the stats

MALE
AGE 25
150LBS
7% BF

2 HOURS DAILY (5 TIMES A WEEK) AT APPX 135-140 BPM STEADY STATE CYCLING TRAINING

4 DAY SPLIT ON THE WEIGHT TRAINING

i have my diet set up but would love some imput from you guys in the USA (as i am based here in the UK)

i am looking to put a little size on and maintain body fat fairly low - i can provide more info as the thread progresses and would also like advice on supplements if possible! - i am taking creatine mono powder currently

Quote:

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Originally Posted by kaizentraining

i have my diet set up

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Then you'll want to post that here for something tangilble to view/critique.

The guys/gals here will get you going once you do that.

~SC~

wake 4.30am
5am - 20g whey in water (100cals)
5.45am 60 gram oats in skimmed milk (275cals)
5.45am low fat yoghurt (100cals)
7.00 TRAINING - 2 HOURS BIKE AT 65-70% MHR
9.20 am banana (100cals)
9.30am mash potato (200cals)
9.40 20g whey in water (100 cals)
11 am - 30 MINUTE SLEEP
12pm ravioli (260cals)
1pm spaghetti and tuna (200 cals 130 carb 70 protein)
1pm low fat yoghurt
2-3pm training in gym (wieght sessions)
3pm quick high GI option (150 cals)
3.30pm low fat yoghurt (100 cals)
4.15 250g quark (160 cals)
5.30 chicken pasta bake (low fat 330 cals 25 g protein)
5.30 250g low fat cottage cheese (200cals 30g protein)
6.30 250g quark (160 cals 30g protein)
6.30 low fat yoghurt (100cals 10g protein)
7.30 60g oats in skimmed milk (275 cals)
8.30 bed

it works out appx 210 grams of protein

anybody? :yellowcon

Quote:

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Originally Posted by kaizentraining

wake 4.30am
5am - 20g whey in water (100cals)
5.45am 60 gram oats in skimmed milk (275cals)
5.45am low fat yoghurt (100cals)
7.00 TRAINING - 2 HOURS BIKE AT 65-70% MHR
9.20 am banana (100cals)
9.30am mash potato (200cals)
9.40 20g whey in water (100 cals)
11 am - 30 MINUTE SLEEP
12pm ravioli (260cals)
1pm spaghetti and tuna (200 cals 130 carb 70 protein)
1pm low fat yoghurt
2-3pm training in gym (wieght sessions)
3pm quick high GI option (150 cals)
3.30pm low fat yoghurt (100 cals)
4.15 250g quark (160 cals)
5.30 chicken pasta bake (low fat 330 cals 25 g protein)
5.30 250g low fat cottage cheese (200cals 30g protein)
6.30 250g quark (160 cals 30g protein)
6.30 low fat yoghurt (100cals 10g protein)
7.30 60g oats in skimmed milk (275 cals)
8.30 bed

it works out appx 210 grams of protein

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Hmm, you should probably refer to the stickies at the top of the page for a lean bulk. You seem to have alot of carbs in here, no significant protein sources except the two whey shakes and chicken breast. I also have no clue what Quark is so I really can not analyze it's nutritional value.

That is one crazy ass diet...is this the diet you have been using for a while and weren't able to put on anymore weight? throw beef, steaks, tuna in there...beef builds beef, spread meals 2.5, 3 hrs apart, just study the bulking sticky and customize it to your caloric needs, and up them 500 or so calories...

I recognize that approach as one of those 80/20 diets.

80% carbs, and 20% exercise!!

Eat some meat brutha!

As the other said, check the posts atop the page.

~SC~