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Hi I just came off an 8 week cut and am now looking too bulk. I have my training and diet down but I'm just wondering what the best way to stay as lean as possible while putting on as much size as possible is? If I train 5 days a week and rest for 2 should I do cardio on those days? If so what kind of cardio? Or should I be doing more/less cardio and when and what kind would it be? Some one please help me with this.
I suggest HIIT (High Intensity Interval Training). The workouts are short, so you don't get into the catabolic state and start burning muscle. The workout will however, trick your body into burning fat for the rest of the day.
[QUOTE=ralphyw2;800339021]I suggest HIIT (High Intensity Interval Training). The workouts are short, so you don't get into the catabolic state and start burning muscle. The workout will however, trick your body into burning fat for the rest of the day.[/QUOTE]
Thanks for the advice! What time of HIIT would you suggest? Like running with a 1:2 ratio (work to rest) or what?
Control calories. Make sure your weight gain is slow when bulking.
Throwing in random cardio might help assuming that you don't change your dietary habits at the same time but why would you leave your results to chance? Count calories.
[QUOTE=adunbar35;800457991]Thanks for the advice! What time of HIIT would you suggest? Like running with a 1:2 ratio (work to rest) or what?[/QUOTE]
if you want to do HIIT then its 30 seconds sprint, 1-3 minutes rest (depends on your fitness),
if you want to do intervals, then what you said is ok, like: 1 minute run, 1-2 minutes rest (depends on your fitness).
the point of bulking is to gain more calories so i dont see what the point of HITT is if its just gna burn the calories u trying to bulk from unless ur trying to keep your cardio strength up. i suggest just bulking >500 calories. like 200 over maintence, its slow but u stay lean.
i mean below 500
[QUOTE=MarkH86;800593011]if you want to do HIIT then its 30 seconds sprint, 1-3 minutes rest (depends on your fitness),
if you want to do intervals, then what you said is ok, like: 1 minute run, 1-2 minutes rest (depends on your fitness).[/QUOTE]
I never knew there was a difference between the 2? So basically you're saying if I'm running full out for 30 seconds (sprint) then I'll need the longer rest I guess? I've done it before but on a treadmill but I was doing a sprint at 12 for 30 seconds then I'd just step on the sides and rest for 30 seconds and repeat 10 times.
[QUOTE=SuffolkPunch;800553641]Control calories. Make sure your weight gain is slow when bulking.
Throwing in random cardio might help assuming that you don't change your dietary habits at the same time but why would you leave your results to chance? Count calories.[/QUOTE]
What about my off days? This is the only time I was really planning on doing it. Let's day I do cardio on an off day, should my overall calories that day be lower and should I try to burn off some extra fat or should I just keep them at maintenance? Or do I continue to keep them higher?
[QUOTE=adunbar35;800645261]I never knew there was a difference between the 2? So basically you're saying if I'm running full out for 30 seconds (sprint) then I'll need the longer rest I guess? I've done it before but on a treadmill but I was doing a sprint at 12 for 30 seconds then I'd just step on the sides and rest for 30 seconds and repeat 10 times.[/QUOTE]
Yes, exactly!
But you dont have to jump from the treadmill, you can lower the speed, and then up the speed again.
About the differences between HIIT and intervals- yes it is a difference on how you call it, how you look at it.
What I mean is that many people say HIIT and mean intervals (not full sprints), and some people say intervals and mean full sprints. So the bottom line is that you need to understand the main part: doing sprints with recovery..Now how you do the sprints (on what speed,how long), it isnt so important now, as you getting fitter you just increase the speed on the treadmill and make the recovery periods after the sprints shorter.
But the good sprint is a sprint that get you out of breath and you can almost do it for about 30 seconds :)
[QUOTE=adunbar35;800646181]What about my off days? This is the only time I was really planning on doing it. Let's day I do cardio on an off day, should my overall calories that day be lower and should I try to burn off some extra fat or should I just keep them at maintenance? Or do I continue to keep them higher?[/QUOTE]
Yes they would be
workout days = basic energy requirement + workout + recovery
non workout days = basic energy requirement + smaller recovery
I run 3200 / 2200 - actually have a slight defecit on non workout days. (leangains recomp protocol)
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[QUOTE=SuffolkPunch;801052291]Yes they would be
workout days = basic energy requirement + workout + recovery
non workout days = basic energy requirement + smaller recovery
I run 3200 / 2200 - actually have a slight defecit on non workout days. (leangains recomp protocol)[/QUOTE]
Thanks! Exactly what I was planning on doing and what I did yesterday!
[QUOTE=MarkH86;800664431]Yes, exactly!
But you dont have to jump from the treadmill, you can lower the speed, and then up the speed again.
About the differences between HIIT and intervals- yes it is a difference on how you call it, how you look at it.
What I mean is that many people say HIIT and mean intervals (not full sprints), and some people say intervals and mean full sprints. So the bottom line is that you need to understand the main part: doing sprints with recovery..Now how you do the sprints (on what speed,how long), it isnt so important now, as you getting fitter you just increase the speed on the treadmill and make the recovery periods after the sprints shorter.
But the good sprint is a sprint that get you out of breath and you can almost do it for about 30 seconds :)[/QUOTE]
Thanks for clarifying that! I will be sure too keep it that in mind
One important fact that I've learned is that there is no way to stay lean and bulk at the same time. You will gain fat when bulking, period. Now the amount of fat you gain is what can you control. You have to know your body well. By that I mean knowing your metabolic rate, and how many calories it takes to sustain your body weight. Then add 200 to 500 calories over. There really is no specific amount you need to eat to grow, so you need to know your body. It's always better to go over then to go under your calorie count when bulking. Remember, once you're done bulking you can shed all the fat you gained ;)
[QUOTE=swaydeezy123;801211471]One important fact that I've learned is that there is no way to stay lean and bulk at the same time. You will gain fat when bulking, period. Now the amount of fat you gain is what can you control. You have to know your body well. By that I mean knowing your metabolic rate, and how many calories it takes to sustain your body weight. Then add 200 to 500 calories over. There really is no specific amount you need to eat to grow, so you need to know your body. It's always better to go over then to go under your calorie count when bulking. Remember, once you're done bulking you can shed all the fat you gained ;)[/QUOTE]
Yea trying to stick to this. I just came off a cut and it sucked so I'm just trying to gain minimum fat so I don't have to torture myself for as long next time
[QUOTE=adunbar35;800646181]What about my off days? This is the only time I was really planning on doing it. Let's day I do cardio on an off day, should my overall calories that day be lower and should I try to burn off some extra fat or should I just keep them at maintenance? Or do I continue to keep them higher?[/QUOTE]
Do a short cardio session on ONE of your off days. More high intensity exercise will hinder your progress.
Watch your calories.
The key to what you want to do is gonna be controlling your rate of weight gain. Beyond a certain rate of weight gain (probably in the range of 0.5lbs/week), everything's gonna be fat. I agree that if you gain too much fat then you have to spend too much time cutting. It seems that most that advocate high rates of weight gain ignore the muscle loss that's goin to occur while cutting. If you are gaining less fat the you can spend a greater percentage of your time gaining muscle. I believe that this is the more effective strategy to gaining muscle and having a lean physique.
My recommendation for cardio is to use it to maintain cardiovascular fitness while bulking and not to try to control fat gain. You're probably best to control fat gain by manipulating your calorie intake.
reverse diet if you want to stay lean. up your calories by 100 a week until you are maintaining then up 200 and bulk is started. weigh yourself once a week aim for 2 lb gain a month