Need advice on revised plan

[Bruce1975]

Well I have pretty much accomplished my first goal which was to lose some weight. As of right now I am down to 185 pounds. I started at 220 pounds. When I started at the gym on December 6th I weighed 215 pounds. So far I have been primarily just doing cardio work and watching what I eat. I am 5' 10" if that matters.

I still want to lose another ten pounds but I am in no big hurry. Right now I primarily want to firm up some. I don't want to bulk up or anything like that. I am a cyclist so I want to stay in shape for cycling, primarily racing mountain bikes. I generally race 2-3 hour races but I am planning a 12 hour race and a 24 hour race this year.

Anyway, now to my question. To reach my goal would I be better off doing cardio work three days a week and lifting two days a week or would I be better off doing cardio work two days a week and lift three days? On the days I lift I still intend on running at least two or three miles on the treadmill.

As of right now I have 19% body fat. I started out close to 23%. I would definately like to get that number down to the low teens.

[abarlament]

Here's an article discussing lifting and cycling (although I think aimed more at road cyclists): http://www.roadcycling.com/news/article915.shtml

I'd suggest cardio 3x and lifting twice. Mix up your cardio, try intervals, some all out sprints with partial recovery, long distance boring stuff, etc.

As far as diet, eat adequate protein (try 1g/lb bodyweight), EFAs (6 fish oil capsules a day at least, some flax oil), and fiber (vegetables, fruit). Make sure you get adequate carbs for that which you are depleting, unless you have been following a high fat diet, in which case continue that, just eat less.

BTW, I'm from Parkersburg, are you doing 24 Hours of Canaan this year?

[Bruce1975]

Small world, my wife graduated from Parkersburg High in 1988.

They haven't had the 24 hours or Canaan in years. It has been 24 hours of Snowshoe for quite a while now, this year it is going to be 24 hours of Big Bear.

Thank you very much for the link and all of the other advice. Unfortunately I haven't been able to spend much time on the bike this year. So far since January 1st I have only been able to ride 420 miles. The weather just hasn't been to cooperative.

At the gym I'm not really planning on working on my lower body a whole lot, I mainly want to gain some upper body strength, that is what needs the most work.