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  1. #1
    Registered User Viking_Hunter's Avatar
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    does cardio affect muscle gain?

    Im sure this has been answered before but i was wondering if cardio affected muscle gain

    Im currently 6'4 and 260 lbs been working out for about 4 weeks 3-4 times per week

    usually everyday after i lift i do 10 mins of hard cardio on a bike or rowing machine

    I lift heavy for my main lifts 4 or 5 sets of 4-6 depending on lift.

    I feel like i have a good 20-30 lbs of fat weight i can lose however im also trying to gain muscle weight

    I am currently not taking anything but i am on a high protein low cal/carb diet

    Am i doing this right? my target weight is 230

    any advice/corrections would be much appreciated

    thanks
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  2. #2
    Registered User Aerogauge's Avatar
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    I would just cut the cardio if I was you, it is not needed to lose weight, just lift heavy and intense and you will get the results you want. And stick to your diet.
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  3. #3
    running again... slooowly retiredrunner's Avatar
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    Originally Posted by Viking_Hunter View Post
    Im sure this has been answered before but i was wondering if cardio affected muscle gain

    Im currently 6'4 and 260 lbs been working out for about 4 weeks 3-4 times per week

    usually everyday after i lift i do 10 mins of hard cardio on a bike or rowing machine

    I lift heavy for my main lifts 4 or 5 sets of 4-6 depending on lift.

    I feel like i have a good 20-30 lbs of fat weight i can lose however im also trying to gain muscle weight

    I am currently not taking anything but i am on a high protein low cal/carb diet

    Am i doing this right? my target weight is 230

    any advice/corrections would be much appreciated

    thanks
    Do HIIT a couple times a week. Are you on a calorie deficit?
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  4. #4
    Registered User Viking_Hunter's Avatar
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    Originally Posted by retiredrunner View Post
    Do HIIT a couple times a week. Are you on a calorie deficit?
    not really... Im not on a super strict diet i just used to eat like **** so now im trying to cut my caloric intake and eat better carbs + more protein

    unless diet is that crucial
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  5. #5
    running again... slooowly retiredrunner's Avatar
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    Originally Posted by Viking_Hunter View Post
    not really... Im not on a super strict diet i just used to eat like **** so now im trying to cut my caloric intake and eat better carbs + more protein

    unless diet is that crucial
    Diet is everything. You don't have to be super OCD about it, just figure out what your maintenance count is at and go from there.. if you want to lose fat while retaining as much LBM as possible (like anyone wouldn't, huh. lol), create a deficit of around 500kcal a day and make sure you have enough protein.. HIIT would probably be a better cardio option for that too
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  6. #6
    Registered User Viking_Hunter's Avatar
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    Originally Posted by retiredrunner View Post
    Diet is everything. You don't have to be super OCD about it, just figure out what your maintenance count is at and go from there.. if you want to lose fat while retaining as much LBM as possible (like anyone wouldn't, huh. lol), create a deficit of around 500kcal a day and make sure you have enough protein.. HIIT would probably be a better cardio option for that too
    stupid question but what is HIIT
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  7. #7
    Natty, Umad brah? Backtothestack's Avatar
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    Originally Posted by Viking_Hunter View Post
    stupid question but what is HIIT
    high intensity interval training


    ex: 3.5-4.5mph for 1 min then up for 7.5-8.5 for another min. rinse and repeat


    the speed can vary, its mostly all about heart rate manipulation, so whatever it takes to raise it to your max fat burning zone then back down again
    Colorblind. Reps are for the gym.
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  8. #8
    Registered User tksforlife's Avatar
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    Originally Posted by retiredrunner View Post
    Diet is everything. You don't have to be super OCD about it, just figure out what your maintenance count is at and go from there.. if you want to lose fat while retaining as much LBM as possible (like anyone wouldn't, huh. lol), create a deficit of around 500kcal a day and make sure you have enough protein.. HIIT would probably be a better cardio option for that too
    agreed. a good site is myfitnesspal. its free. and if you have a iphone it goes with you also it can recommend ur cal intake but I like to calculate my own.

    BMR = 370 + (21.6 x lean bodyweight in kg)

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  9. #9
    Registered User trwilli24's Avatar
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    Originally Posted by Viking_Hunter View Post
    not really... Im not on a super strict diet i just used to eat like **** so now im trying to cut my caloric intake and eat better carbs + more protein

    unless diet is that crucial
    lol yea diet is that crucial man. eat smart and work out consistently and results will come, it's that simple.
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  10. #10
    ICH lieben diesen Scheiß colu41's Avatar
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    Just adding to the pot.....

    Diet and lift heavy.....=D

    When I first started my cut I was doing 30 minutes of cardio every other day. I stopped running, now I'm doing heavy lifting 4x a week, and P90X the other 3, and am losing just as much weight and still keeping most of my muscle mass.
    June 28, 2010 (My Starting Cut Date) Weighing @ 240

    Current: 160 lbs
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  11. #11
    Protein Addict alperpolat's Avatar
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    Originally Posted by Viking_Hunter View Post
    stupid question but what is HIIT
    HIIT Workout 1
    Work to Rest Ratio – 1:1
    Run hard for 2 minutes; walk for 2 minutes; repeat 5 times

    HIIT Workout 2
    Work to Rest Ration – 1:2
    Sprint for 30 seconds; walk for 60 seconds; repeat 10-12 times

    HIIT Workout 3
    Work to Rest Ratio- 1:2
    Sprint 20 seconds; walk 40 seconds; repeat 12-15 times

    HIIT Workout 4
    Work to Rest Ratio- 1:1
    Sprint 20 seconds; walk 20 seconds, repeat 12-15 times

    HIIT Workout 5
    Work to Rest Ratio- 1:1/2
    Sprint 20 seconds; walk 10 seconds, repeat 12-15 times
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