You won't gain leg mass from biking or taking supplements. Cardio is the best way to shed fat in your case. Lift in the 12-20 rep range for muscular endurance. You shouldn't put on too much mass that way. As far as calories go, eat at a maintenance level. Use the harris-benedict formula to calculate maintenance calories and then eat that many calories (that's if you want to be very specific).

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.