getting skinny from cycling

rolling boh

Got the cycling bug a few years ago and really enjoy it but was wondering what are the best exercises to build up a bit as i feel am getting a bit skinny .Something to do at home obviously at this time would be very helpful thanks .

bazermc

I wish I had that problem

MangleBadger

Well the first stop would be to eat more. If you’re getting too skinny and you decide to do more exercise than you are just going to get skinnier.

Grassey

I sadly assumed this would be a 'how to' thread...

Mr_Muffin

Eat more food.

byrnem31

I train kickboxing and I'm stocky enough/well built.i use to be skinny but now I'm stocky.

Sit ups, chin ups, push ups, pull ups, planks, punching out with 2kg weights for one minute, jumping Jack's, bicycles, leg raises, etc. Buy a cord with resistance and look on YouTube how to do different exercises with that arms and legs.

Eat loads of food high in fats etc and put on a bit of weight but obviously not to the point you are overweight. You don't need to spend 1000s on weights and benches etc. Half them weight lifters couldn't run a mile without being out of breath. My core strenght would be strong which is great for cycling.

redlead

I would have thought that its very hard to bulk up if you are doing a lot of cycling. A big part of building muscle is eating, so cycling is kind of counterintuitive in that you are burning off a lot of those calories. Maybe just focus on eating a bit more and see how you get on. Sounds like a fun "exercise" to me :-)

bazermc

https://youtu.be/zkr0xeFT4nk

velo.2010

Just keep it simple...

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Thursday
Back Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest

Simple diet...

10:00 a.m. – 3 to 5 grams of L-Arginine supplement

10:30 a.m. – ¾ cup grits with cheese, 2 cups egg whites, 1 cup coffee
Pre-workout (12:30 p.m.) – 1 serving of pre-workout supplements, 3-5 grams L-Arginine
Post-workout – 1 serving of BCAA

4 p.m. – Two 8oz chicken breasts, 1 ½ cups brown rice, 1 ½ cups red beans, 2 pieces cornbread

6:30 p.m. – 3 to 5 grams of L-Arginine

7 p.m. – Two 8oz chicken breasts, 1 medium-sized baked potato

10:00 p.m. – 9oz filet mignon, 5oz chicken breasts, 1 medium-sized baked potato, French fries, 8oz pink lemonade

12 a.m. – 1 serving of BCAA

1:30 a.m. – 4 scoops of whey blend

rolling boh

Thanks velo that looks easy peasy i will start straight away

velo.2010

rolling boh wrote: »

Thanks velo that looks easy peasy i will start straight away

I think someone posted a similar thread about cycling and the gym a few years ago, and I posted something like that. One guy actually believed I did that weight training and cycled!

Anyway, have a read of this.
https://stronglifts.com/5x5/
Popular with cyclists and those starting out with some weight training.

Doc07

rolling boh wrote: »

Thanks velo that looks easy peasy i will start straight away

Pink lemonade 😀

crosstownk

From personal experience and for balance, if you are experiencing unexplained or unintentional weight loss, you should seek professional medical advice.

I'm not suggesting or implying that the OP is getting skinny in an unexplained fashion - I'm just throwing it out there as it's worth bearing in mind.

martyc5674

Eat more chips.

Soulsun

crosstownk wrote: »

From personal experience and for balance, if you are experiencing unexplained or unintentional weight loss, you should seek professional medical advice.

I'm not suggesting or implying that the OP is getting skinny in an unexplained fashion - I'm just throwing it out there as it's worth bearing in mind.

+1 on this...

martyc5674

martyc5674 wrote: »

Eat more chips.

I know you're just being smart so I'm not having a dig at you but worth mentioning as well is that you can exorcise and be at your recommended weight to height etc and still end up with high cholesterol depending on your diet so fried meals and saturates etc. might not be such a good idea.

I'm not that conscious of my diet as I eat reasonably ok but high cholesterol is something of a family thing for me so do need to keep that in mind.

rolling boh

Many thanks for the replies I did tidy up my diet big time and combined with covid I had time to do more cycling than other years .I am not overly concerned yet but when the weather changes a bit that will cut me back on the long weekend cycles so I usually go back up in weight near the end of the year .Still would like to build up a bit of muscle if I can .

byrnem31

rolling boh wrote: »

Many thanks for the replies I did tidy up my diet big time and combined with covid I had time to do more cycling than other years .I am not overly concerned yet but when the weather changes a bit that will cut me back on the long weekend cycles so I usually go back up in weight near the end of the year .Still would like to build up a bit of muscle if I can .

Press ups, pulls ups etc as I mentioned earlier. There are apps on Google play that set out plans for you based on your current ability.
Make sure if you are doing press ups, you work on your back also with chin ups, pull ups.

smacl

rolling boh wrote: »

Many thanks for the replies I did tidy up my diet big time and combined with covid I had time to do more cycling than other years .I am not overly concerned yet but when the weather changes a bit that will cut me back on the long weekend cycles so I usually go back up in weight near the end of the year .Still would like to build up a bit of muscle if I can .

I think adding in a bit of resistance training and upper body work as a balance to cycling makes a lot of sense, regardless of the weight thing. Kettlebells for me as they offer a great variety of options and are cheap and compact. For me the weight struggle is keeping in the upper end of my healthy BMI and is more about diet than exercise, that said my weight also fluctuates a fair bit and am heavier over the Winter which I don't think of as a problem.

Tombo2001

Thread reminds me of an interview with a chap from Limerick who won the 'World's Strongest Man' competition.

He said the hardest part of it was eating steak non stop - 8 steaks per day or something like that.

He had to eat steak last thing at night before going to bed, and hated it.