Sounds like you're one of the lucky ones if you put muscle on without having to try much!98ninja wrote:anyway my point being i got freakin huge!.
and the powercleans im doing now are low weights. usually 15-20 reps and start off on 30kgs and go up in 2.5 or 5kg incremenets each set ( depending on the gym). Im 12kgs heavier than what i was (when i wasnt doing any weights)and have a similar body fat percentage. i just cant seem to drop muscle whilst still doing weights of any kind.
ive talked to a body builder friend ( who was NSW cycling roadman of the year when he was 17) his advice was these 3 things.
1. 250 grams or less of clean count carbohydrates per day
2. 5-6 litres of water per day
3. 30-60 minutes of exercise before breakfast.
Earlier you said you were about 15% BF. Dropping that by 5% will get you half way to your goal weight and in doing so you will naturally lose a couple of kg of muscle in the process so you don't really need to TRY to lose muscle. It's hard to give advice to people when you don't know what their physiology, training, personality, nutrition etc are like, but if you are training two hours a day now and can't lose BF there must be something seriously wrong with your diet and/or you aren't having a go in your training ie. doing low intensity cardio. There are some things you can learn from body builders but remember there knowledge is specific to the requirements for their sport only and many habits they employ do not necessarily transfer to other sports.
A few questions I am curious about are: How long has the cycling training been going for. What gets fatigued with the hill riding, do your legs blow up or do you get out of breath, or both? What is your diet like now? What does your complete training program consist of at the moment? How old are you? How tall and what kind of build? Where is your fat stored, all around your belly or do you have a flat midsection at 15%?
All of these things will have an effect on advice. You also need to realise some of the weight gain from doing intense physical work in your early twenties will be an increase in bone density and connective tissue so you might find yourself very lean at 90kg.
