Advice please

[chico1st]

Hi I bike 2hours a day, spend 10 minutes in the gym and do martial arts daily. Right now I am eating 4k calories of 40/40/20 (C/P/F) (maybe more like 50/30/20) and aiming for maintenance.

I eat very well and know much of this nutrition stuff discussed here.

Is there anything else I should be doing, or should i change my eating habits?

I just ask not because anything seems wrong but because you all seem very smart.... well some of you

 

[Irons77]

What are your goals? What do you do for ten mins. at the gym?

 

[chico1st]

my goals are to get add some strength to myself but I dont want to bulk.

I guess my goals are to gain muscle withing gaining fat (which i cant do so lets say I will err on the side of getting fat and having muscle)

 

[Irons77]

Do you have free weights? For strength you want to do low reps(4-6)with heavy weights. Can you do a 3 day split?

 

[chico1st]

yeah i plan to do low volume and 3 day split but i have a post for that.. I was wondering about my nutrition and what supplements i should take.
Thanks!