nutrition problems?

[thedrunkingpig]

hi, i dont know if this post should be here or elsewhere. im trying to build muscle. ive been trying for years, and nothing seems to happen.

i am getting stronger, but no muscle. if anything im getting thinner. weight isn't going down much, always fluctuating within normal limits.

i lift weights on a regular basis, from a full body workout 3 times a week, to everyday with specific areas. i do a lot of cardio in the form of cycling. i'll cycle around 100km a week to work, and if the weather permits a longer 160+ km ride. im very active.

lately i've been doing a whole body work out 3 days a week, where im exhausted by the end. yet the next day i feel like nothing has happened. i always go as hard as i can and lift till failure.

i try to eat a lot of protein, i eat about 500g of meat a day and drink up to 1.75 liters of whole milk a day.

i worked out i'm eating around 100 grams of protein a day, mainly from beef and milk.

i dont eat much snacks, rarely eat chocolate or potato chips, or fast food. only vice is coca cola.

i live in china where the food is always fresh. theres no such thing as processed food here. dont know if that contributes to anything.

sorry for war and peace, but thought it might help.

thanks for your advice guys.

[Fygle]

What does your weightlifting sessions look like? Exercises, sets and reps, resting time between sets. All that biking is probably holding back your muscle growth a bit. Increase your protein intake, eat more food. Try a scoop of protein shake for breakfast, and one directly after workout, go grab a shower then eat a solid meal. I had similar results as you a while back, after I increased calories weight started to increase. I gained 8kg in about 4-5 months.

[Boss Man]

3 potential issues.

1. All the Cardio could be burning muscle.

2. Protein could be higher. 100g is a bit low. I'd aim for 1.2g per lb, certainly no need to exceed 1.5g per lb.

3. Calories may be low as well.

[thedrunkingpig]

i alternate routines regularly.

at the moment im doing a spartan 500. 500 reps as quickly as possible. from squats to deadlifts, chin ups, bench press, military lift...

its like cardio. workout lasts 1 and a half hours.

i try to eat every 3 hours, but getting decent food without eating junk is difficult.

any idea on what stuff to eat?

[Fygle]

Not familiar with that, but if you're not lifting heavy and eating plenty your muscles won't grow. 500 reps is an awful lot. Something tells me that's more of a weightloss program?