I ride to work 26 days daily, 13 miles each way. I average about 13mph as some of it is through traffic.
I train at lunchtimes, three days a week.
I am really confused therefore about how I should eat so that the cycling does not prevent muscle gain. Can anyone offer any advice?
I am 5 foot 9, 170lb with between 15-18 percent body fat. My initial goal is to be about 12 stone but weight but with about 10 percent bodyfat.
My diet at the moment is as follows, on a non-training day:
7am - Whey in Water
7.30 - Oats and Milk
10.30 - Chicken Breast with slice of bread
1.30 - Chicken Breast with slice of bread
4.30 - Another 30g protein of some sort
8pm - Fish & Veg & Brown Rice
11pm - Casein
On training days I do roughly the same but have ovbiousky whey and then sugar during and after workout.