Recommend a protein supplement?

Nice thread, plenty of good advice.

I've been doing some strength training over the summer, only on my upper body/core. I've never worked it in my life, always had strong legs (well, since i started cycling) but soft above the waist, so I am trying to change that. I like the results so far, and I can really see how addictive gyms can be. I also try and swim once or twice per week.

Cycling does not give you strong legs. It prevents them from wasting away but doesnt really add any considerable strength over someone with similar genetics who doesnt exercise their legs that often. I know that from comparing myself to my two brother both of whom are total couch potatoes. And also when I started weightlifting at the beginning of this year I could only squat 40kg and at a piss poor depth too.

Cycling (especially a well fitted road bike) uses legs over a very small plane of motion and only on one axis. There is no heavy loading or stability challenge. Someone who rides mtb would have a lot stronger legs from intense stand up pedalling up bumpy hills.

I am now upto 77.5kg deep squat 5x5 (BW at 68kg) shooting for 105kg by end of year.

Can also climb a rope but not with arms only like mr chug it.