Grant_X_Davis Posted March 20, 2012 Share Posted March 20, 2012 Hey everyone, I posted an introduction on the introductions page.I am just after some nutritional tips for building muscle while keeping minimal body fat. I am really keen and focusing on cycling, but the extended cardio has left me a bit scrawny, so I am trying to put on muscle while still keeping a low body weight/fat. I am currently 6"4' and about 163/164 pounds- tall and lankyI am lifting weights 5 times a week, and cycling 30km 4 days a week and maybe 100km on the 5th day? I rest when I am sore/tired Any suggestions are greatly appreciated Link to comment Share on other sites More sharing options...
veghead25 Posted March 20, 2012 Share Posted March 20, 2012 Keep your fat intake between 6-10%, protein intake at 10% and get enough carbs to avoid catabolism, 70-80% coming from carbs. You're probably using more fuel than you are putting in the tank. Link to comment Share on other sites More sharing options...
The PhytoAthlete Posted April 12, 2012 Share Posted April 12, 2012 I would suggest little more protein/fat, like around 15-20% for protein and 15-20% for fat with the rest being carbs which would be in the 55-65% range. Do you know what your various ranges are now? Link to comment Share on other sites More sharing options...
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