Can I gain muscle with this life style change

[Shawnery]

I hate the term diet and is why I chose the words life style change.

I've been burning 3200 calories a day including the 1800 at rest. I eat 2200 calories a day with over 150g of protein daily. I eat about 45% carbs(good carbs mostly), 25%-30% fat(good day) and 30%-35% protein.

I spin for 45 min a day for 800-1000 calories and I ride hard. Walk briskly for a mile or two three times a day for 130 calories each mile it's uphill a lot and fast. Every other day I do 30min of PT and 30min of resistance training with 3 sets of 10 reps of high weight.

I haven't noticed any noticable muscle gains yet but the fat is just melting off of me till the last week.

With this plan should I be able to lose weight and gain muscle mass at the same time?

[Dominique]

Gaining muscle takes time (some say it’s like watching grass grow, or paint dry) even under optimal conditions, but losing fat (which almost always implies being in a caloric deficit) and gaining muscle at the same time is even harder.

If your main goal is to gain muscle, you should probably reallocate the time you spend working out between cardio and resistance training (= doing less cardio, more weight lifting). What exercise(s) are you doing during your 30 minute weight lifting sessions? How do you fullfil the principle of progressive overload? You can increase the load by doing more sets, or more reps per set, but if you keep the number of sets and reps the same, you have less variables you can use (basically, adding weight to the bar).

[Shawnery]

At the moment I'm doing as many reps as possible untill I get to the point I cant. Usually each set decreases by 2 reps. I'm starting to get to 15 instead of 12 for the first set so there must be some improvement? 

I'm doing, not good with names, bicep curls, tricep curls, butterflies, standing rows, standing press, obliques and straight pull downs.

I do a lot of hill climbing during my spin workout so haven't been doing much for the legs during resistance training, should I?

[Dominique]

There are two main types of resistance training exercises: isolation and compound. Isolation exercises work a single muscle, or a smaller muscle group (example: biceps curls). Compound exercises usually involve multiple joints (so are more complex to execute) and work multiple muscles / larger groups (example: squat, deadlift, benchpress). If you have limited time at your disposal, it makes sense to focus on compound exercises, because they allow you to get more bang for your buck. If you’re just starting, you will also progress faster with the big compound moves.

As to your lower body: even though it involves your legs, hill climbing is still primarily a cardio exercise. Resistance is provided by your body weight. Once your legs are able to support your body weight, your leg muscles no longer have an incentive to grow and get stronger. If you are actively dropping weight, the resistance provided actually diminishes. Which makes the case for lower body exercises with a proper load, like the squat (or its variations).