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    Registered User Annihilator17's Avatar
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    How many times a week do I need to do cardio?

    I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?
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    That's not how it works, cardio in and of itself doesn't remove body fat. Cardio helps to burn off calories which makes it easier to get into a caloric deficit, which is what contributes mostly towards lowering body fat levels.

    However, you're going to want to be in a caloric surplus if you're looking to bulk up.

    You could always do the cardio for general health purposes though, in which case there isn't a required amount that you would need to do.
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    Registered User hardyboysare's Avatar
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    Originally Posted by Annihilator17 View Post
    I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?
    If you are in a caloric surplus no amount of cardio will cause you to lose fat.

    A caloric surplus equals fat gains + muscle.

    A caloric deficit equals fat loss + possible small amount of muscle gain (for some), likely muscle loss when leaner and more advanced.

    Originally Posted by rsid97 View Post
    That's not how it works, cardio in and of itself doesn't remove body fat. Cardio helps to burn off calories which makes it easier to get into a caloric deficit, which is what contributes mostly towards lowering body fat levels.

    However, you're going to want to be in a caloric surplus if you're looking to bulk up.

    You could always do the cardio for general health purposes though, in which case there isn't a required amount that you would need to do.
    That as well.
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    Originally Posted by Annihilator17 View Post
    I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?
    I want to increase your mass by almost 25% and get leaner at the same time? Not even Joe Weider's Victory Supplements can help you out with that.
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    Registered User Annihilator17's Avatar
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    So I can't bulk up and lose fat simultaneously? Last month I weighed 62.9kg and my body fat was at 20.8. Now I weigh 65.5 and my body fat is at 19.2 I'm doing clean bulk
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Annihilator17 View Post
    So I can't bulk up and lose fat simultaneously? Last month I weighed 62.9kg and my body fat was at 20.8. Now I weigh 65.5 and my body fat is at 19.2 I'm doing clean bulk
    You're not lean bulking at 19% bf.
    I can tell time. Time cannot tell me.

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    Registered User Annihilator17's Avatar
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    All right, cardio is useless then? to lose body fat all I need is strength training and good nutrition
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    Originally Posted by Annihilator17 View Post
    All right, cardio is useless then? to lose body fat all I need is strength training and good nutrition
    what you are talking about is called recomping. Our works for beginners to a slight degree. The fatter and weaker you are the better the results. You are skinny fat. Best bet is to either real bulk and gain mass then cut or cut first then bulk. Cardio will help with general fitness which is good but doesn't drive body composition.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    Registered User Annihilator17's Avatar
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    Does anyone here do cardio? how often?
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    I run year round, but less when bulking, more when cutting. When bulking, maybe 1-2x/week, just to keep some conditioning, when cutting probably 4-5x/week. I also switch my lifting programs, when bulking I do a split, when cutting I do a full body every 3 days.
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    Just do the damn cardio if you want. There is no right or wrong amount.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Registered User Annihilator17's Avatar
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    Why does everyone sound angry on this forum? Grumpy muscular dudes LOL
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    Originally Posted by Annihilator17 View Post
    Why does everyone sound angry on this forum? Grumpy muscular dudes LOL
    LOL

    The point people are trying to make is it really doesn’t matter what we do. There is no right or wrong amount of cardio.

    To answer your question yes I do cardio regardless of what I’m training for because of the health benefits of cardio.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Registered User RapidFail's Avatar
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    Originally Posted by Annihilator17 View Post
    Why does everyone sound angry on this forum? Grumpy muscular dudes LOL
    Probably because they've answered the same questions 1000 times!

    I was in a similar position to you, starting as skinny-fat - 77kg at 185cm tall and around 20% bodyfat. My expanding belly bothered me more than my lack of muscle, so I opted to cut first. Once I was happy with my leanness, my weight was down to 70kg (~14% bf). I then bulked to 79kg (~18% bf), then cut back to 75kg (~15%bf), then bulked to 80kg (~17% bf). My body fat has always increased while bulking, even with a 300 calorie surplus.

    Body recomposition is definitely doable but it's a slower process than lean bulking and cutting.
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    Originally Posted by Annihilator17 View Post
    Does anyone here do cardio? how often?
    The problem I have is your posts are damn confusing. At the end of the day what you do is down to your caloric level it makes absolutely little to no difference if you decide to run 10 miles a day or sit all day and just weight train. As long as the calories are matched the same body comp is near enough exact (I guess running 10 miles a day may cause some growth depending on the intensity but I doubt it).

    If you are in a caloric surplus you will gain fat. You can't be in a caloric surplus and lose fat it just doesn't work, you could argue your muscle percentage will go up enough to lower body fat % but that is near enough living in dream land for everyone but the most dedicated and OCD individuals.

    If you want to attempt a recomp your caloric level needs to be at a deficit to cause fat loss or at least maintenance in order to allow the extra exercise to cause growth and fat loss for development.

    The amount of body composition changes you are asking for will simply never ever happen whilst in a caloric surplus you can't gain 25% extra body weight and lose fat and become leaner as they are the opposite things. All that will happen is you will spin your wheels and get no where.

    That said back to your question how much do I do?

    If you mean planned at the gym. None I may throw a day in once a month if I don't feel like weights on a rest day but unlikely.

    I don't do cardio at the gym when I bulk or cut. I just eat less.

    Outside the gym I am just more active its a lot more enjoyable then staring at wall and feeling like a giant hamster in a wheel.
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    Originally Posted by Annihilator17 View Post
    Does anyone here do cardio? how often?
    Yup, along with different forms of stretching/hybrid mobility stuff. Every other day.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    you don't 'need' to do cardio to lose fat and certainly how much you 'need' to do varies and depends
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    Originally Posted by hardyboysare View Post
    The problem I have is your posts are damn confusing. At the end of the day what you do is down to your caloric level it makes absolutely little to no difference if you decide to run 10 miles a day or sit all day and just weight train. As long as the calories are matched the same body comp is near enough exact (I guess running 10 miles a day may cause some growth depending on the intensity but I doubt it).

    If you are in a caloric surplus you will gain fat. You can't be in a caloric surplus and lose fat it just doesn't work, you could argue your muscle percentage will go up enough to lower body fat % but that is near enough living in dream land for everyone but the most dedicated and OCD individuals.

    If you want to attempt a recomp your caloric level needs to be at a deficit to cause fat loss or at least maintenance in order to allow the extra exercise to cause growth and fat loss for development.

    The amount of body composition changes you are asking for will simply never ever happen whilst in a caloric surplus you can't gain 25% extra body weight and lose fat and become leaner as they are the opposite things. All that will happen is you will spin your wheels and get no where.

    That said back to your question how much do I do?

    If you mean planned at the gym. None I may throw a day in once a month if I don't feel like weights on a rest day but unlikely.

    I don't do cardio at the gym when I bulk or cut. I just eat less.

    Outside the gym I am just more active its a lot more enjoyable then staring at wall and feeling like a giant hamster in a wheel.
    Likewise, I'm physically active in my job 5 days a week so I don't need cardio to lose fat - just lowering my calorie intake is the easiest way to do that.

    However, I've noticed that since I stopped doing cardio, my cardiovascular fitness isn't what it was. Doesn't make a difference in my day-to-day life, but I was probably fitter (and weaker and less flexible) when I was skinny-fat than I am now.
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    Originally Posted by Annihilator17 View Post
    Why does everyone sound angry on this forum? Grumpy muscular dudes LOL
    We get this way when people ask questions while making unfounded assumptions. "I need cardio but how much" assumes the need for cardio as fact and leads to your faulty question. This kind of posting grates. You're running into this because you've posted threads this way before.
    I can tell time. Time cannot tell me.

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    Originally Posted by TolerantLactose View Post
    ... "I need cardio but how much" assumes the need for cardio as fact and leads to your faulty question.
    You do need cardio. Few things are more pathetic than a muscular guy that huffs and puffs after climbing a flight of stairs.
    It is no measure of health to be well adjusted to a profoundly sick society.

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    Originally Posted by Annihilator17 View Post
    Why does everyone sound angry on this forum? Grumpy muscular dudes LOL
    Let's see... sometimes the answer is in the question:

    Originally Posted by Annihilator17 View Post
    You need rest days, are you sure you're not killing yourselves? Besides, I don't wanna work out all the time. I have a life outside the gym.
    Originally Posted by Annihilator17 View Post
    Either help or shut up. Why are there so many a$$sholes on this forum?
    Originally Posted by Annihilator17 View Post
    I've been looking for the right routine for 5 hours and I still don't know what to do in the gym. I don't get any of the stuff mentioned here. **** this, I'll just go to the gym and do whatever the **** I want.
    Originally Posted by Annihilator17 View Post
    I don't know what you guys are talking about. Plenty of people get good results in as little as 4 months. Just google before and after photos.
    As you were told in one of your other threads
    The reason people get frustrated is because we have given you the answer yet you keep arguing.
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    Originally Posted by supramax View Post
    You do need cardio. Few things are more pathetic than a muscular guy that huffs and puffs after climbing a flight of stairs.
    No someone who huffs and puffs and looks skinny is more pathetic.

    Anyone can get a base fitness by just being active day to day I wouldn't call that cardio that is called living. I personally could walk for 4-5 hours in the lovely countryside no trouble as I enjoy doing that with my dogs. Ask me to run for a mile and I would puke most likely.

    So we are debating what is cardio? Someone not doing planned cardio doesn't make someone necessarily unfit for what they need. Like I said I don't run ever why I don't need to and hate it. I can go on the cross trainer, rowing, cycling etc for hours with little problem at my speed but running not a chance.

    So no you don't need cardio for body composition and anyone who believes otherwise doesn't understand the working of thermodynamics and really should read up on some scientific literature. Cardio is for the name suggests cardiovascular ability and general health, it can help for body composition but by no way needed.

    Not to mention in some extreme cases cardio and actual impair with muscle growth:-

    https://www.ncbi.nlm.nih.gov/pubmed/22002517

    However a lot more info related to this is based on the individual being fatigued therefore unable to give it their full for the weight training session:-

    https://journals.lww.com/nsca-jscr/F...ance_Is.1.aspx
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5592291/
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    Let's separate the concepts-
    "cardio" is training of the heart muscle (beneficial L-hypertrophy),
    aerobic training in general is the training of the oxidizing abilities of muscles and the general systems serving this "styer-mode (up to the blood buffer systems)
    versus just energy expenditure as a form of activity.
    Then immediately everything will fall into place.
    The bodybuilder especially does not need myocardial L-hypertrophy, enough indicators of an ordinary healthy person are enough.
    Excessive bias in aerobic training is a competitive demand for muscle against hypertrophy. Therefore, here it is necessary to slow down the horses.
    The third aspect in the form of energy consumption is relevant, especially when office work and the absence of physical labor in everyday life.
    In other words, “cardio” for an amateur bodybuilder is relevant as an aspect of general physical fitness (but no more than this level) and a means to burn calories (again, no more than an option that does not cancel the diet).
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    A better question is: why is this so complicated of a question? Either do the fuking cardio or don't. You don't need permission from a forum.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Originally Posted by health4life24 View Post
    A better question is: why is this so complicated of a question? Either do the fuking cardio or don't. You don't need permission from a forum.
    For sure and if your breathing gives out before your muscles, you don't have to be a rocket scientist to read the writing on the wall.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    Originally Posted by supramax View Post
    You do need cardio. Few things are more pathetic than a muscular guy that huffs and puffs after climbing a flight of stairs.
    Exactly, thank you!
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    It is possible to increase the oxidizing ability of muscles without the traditional "cardio". For this, the interval method as part of strength training is intended. (Prof. N. Volkov)
    In the practice of bodybuilding V. Gironde intuitively used something similar.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Originally Posted by supramax View Post
    You do need cardio. Few things are more pathetic than a muscular guy that huffs and puffs after climbing a flight of stairs.
    I can address OP's assertion that cardio is required for fat loss or I can be pedantic. I chose the former.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    TolerantLactose,

    I responded to this:
    Originally Posted by Annihilator17 View Post
    Does anyone here do cardio? how often?
    ... and this:
    Originally Posted by TolerantLactose View Post
    ... "I need cardio but how much" assumes the need for cardio as fact and leads to your faulty question...
    ... and this:
    Originally Posted by health4life24 View Post
    A better question is: why is this so complicated of a question? Either do the fuking cardio or don't. You don't need permission from a forum.
    Do you see the word 'fat' anywhere except in this question?
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    Originally Posted by supramax View Post
    TolerantLactose,

    I responded to this:


    ... and this:


    ... and this:


    Do you see the word 'fat' anywhere except in this question?
    Originally Posted by Annihilator17 View Post
    I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?
    Yes I can. The OP believes you do need cardio to lose fat which you don't. We are answering the original question.

    No where have we argued you don't need it for health, fitness or anything else. But for fat loss you do not need it. Therefore to answer the OP's question it is not needed.

    If he wants to carry on no harm done and I would encourage it. But to believe it is essential is false.

    So the answer is do as much as you like or as little as you like. If he is lean bulking then cardio will only allow him to consume more calories when looking at body composition. It is encourage for health and general fitness but it will make no difference beyond calories for body comp.
    Last edited by hardyboysare; 11-01-2019 at 06:18 PM.
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