specific question about cardio...

[DeniZen]

some stats/info:

I'm pretty much a noob to all of this....better late than never!

54 year old male
5'-9"
172 lbs.
BF% +/- 13%
3 days weight training
3 days road bike/spinning bike/abs
1 day rest
Diet is clean/low carb/800 day caloric deficit
All natural...have gear but its staying on the shelf
241 lbs> 2 years P90x> 2 months weight training + bike = 172 lbs!

Body fat is getting low and I'm ready to attempt to add some muscle. I will be changing to a caloric surplus and more carbs over the next few weeks.

My question is about my road bike and spinning bike activity. I've been consumed with getting BF% very low, and currently cycle 100+ miles per week. Some of the climbs are hardcore with huge heart and leg pumps. Between the spinning bike and road bike total time is about 5-6 hours per week.

I would like to put on about 20-25 lbs of muscle over the next year, keeping my BF% as low as possible.

As I ramp up the calories/carbs do I need to scale back the cycling?

Thanks
DZ

[BigBuck6]

First it will be extremely difficult for someone to put on that much weight within a year without using your gear. When you add in your age it makes it even harder considering your training experience and hormone level decline. Now I am not saying that it cannot be done because it does happen and I wish you the best. However, your cycling must be cut down considerable and you should probably check in with the guys over in the diet section to work something out concerning what you need to put on the most mass macro-nutrient wise. As for how much you should cycle stick with ACSM recommendations and you should still be able to stay lean. Good luck!

[BigBuck6]

Nice avatar by the way I can't wait until wetsuit season is over!

[VegasRenegade]

Nice job on the body change so far. I am just starting that journey.

[DeniZen]

Nice avatar by the way I can't wait until wetsuit season is over!

Hey thanks Laird Hamilton is THEE MAN!

[bigslick7878]

Cut the cycling in half and up the calories 500 above maintenance.

TRT isn't a bad thing, check into it.

It is going to be extremely hard to gain LBM at your age natural considering where your test and hormone levels probably are.

One thing, are you saying when you ride you ride for 33.3 miles at a clip???? 3 days and 100 miles?

[DeniZen]

Nice job on the body change so far. I am just starting that journey.

Thanks VR its been a long time coming. I'm gonna post before and after pics soon. I can't believe I let myself get in such poor shape (wife,kids,work,drinking on the couch, etc etc etc etc). However once I got rolling it was easy.

Cut the cycling in half and up the calories 500 above maintenance.

TRT isn't a bad thing, check into it.

It is going to be extremely hard to gain LBM at your age natural considering where your test and hormone levels probably are.

One thing, are you saying when you ride you ride for 33.3 miles at a clip???? 3 days and 100 miles?

Test is at 307 which is pretty low. But libido is great and I feel great. And I seriously consider all the recommendations to go as far as possible without AAS, then reasses. I think that would take me about one year. Although I'm reading up on the benefits of a maintence level of Test.....the stuff is on the shelf (gp test e/ gp anavar ).

500 calories above maintenance sounds about right. Guess I need to recalculate my TDEE to get the calories right. I think I will scale back to 30 mins spin bike, 3X per week.

100 miles in 3 non-consective days is not hard at my age and fitness level...
Oceanside CA to San Clemente 40 miles round trip...flat ride no autos-Easy
Oceanside CA to Solana Beach...34 miles round trip....rolling beach ride- Moderate
Miscellaneous hill climbs near my house/ at home on the spin bike- Tough!