Program Advice help- Looking to lift weights, burn fat and still Cycle.

It is very difficult to gain muscle while eating at a deficit - you really shouldn't worry about getting "bulky" no matter what program you use. There's a great thread in the weight gain forum on strength programs: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 and they're very helpful there if you have specific questions.

General info on muscle gains: https://stronglifts.com/build-muscle/

Toning is a kind of vague marketing term that doesn't really mean anything. If you want your body to look generally better, you'll want to continue losing body fat while doing pretty much any kind of strength work on a regular basis to minimize muscle loss, which should be a much bigger concern for you than muscle gain.

My routine is broadly speaking alternate days cycling and weight training.

Majority of my weight training is heavy compound lifts but mostly limited to upper body plus accessory exercises for core strength and endurance. My most typical workout would be two upper body push and two pull compound lifts plus core work.
My leg work in the gym is very limited as normally my legs are recovering from the previous day's cycle training or riding.
In winter I get to do more leg strength work as my cycling mileage/duration is greatly reduced (roughly speaking down from 30 hours/month to 20 hours/month).

Depending on what you are trying to aim for with your cycling 6 days a week may not be a good idea but you haven't given any clues what your riding goal is.

It's a compromise and a balancing act when you have conflicting goals. There's time when one or the other has to take a back seat and effectively go into maintenance for that aspect while I prioritise the other, before an event for example.

If you don't want to get "bulky" (not really something to worry about when in a deficit anyway!) then don't keep increasing your lifting overload and volume once you achieve whatever goal you mean by "toned". Maintain not progress in other words, typically that means reduced volume and don't push for new PRs. As your equipment is very limited then not progressing may happen naturally as you hit limits of what you have available.

Fat loss is driven by your calorie deficit but that again is a compromise if you are seeking to maintain or improve training performance and exercise recovery.

raven56706 wrote: »

the only thing i fear is I'm doing the lifting for nothing.

and

raven56706 wrote: »

I dont want to be skinny fat. thats basically it in a nutshell

Those 2 statements are in opposition of each other. One of the primary reasons people lift, especially while in a deficit, is to help with body comp goals (skinny fat).

Do Strong Lifts. It will help you achieve the goals you stated, and also help you improve your performance on the bike. Also the schedule is not very demanding.