ok thanks a lot guys
i will look into some dealifts and squats, add them to my routine to hopefully make it close to an hour mark
i will keep a record of what i eat the next few days, and post it up here so you guys can see what im doing wrong or how much more i need to eat
what do you guys think about the protein powder iv got? good or bad?
now that day light savings is over and i get home around 7 (its dark) wont be riding as much anymore, so less cardio
i think i have gotten a lot of help already, ill add the deadlifts and squats into my routine, i think the main area im going wrong is my eating, if you guys could help me out with that hopefully ill get some results quicker