How much is too much cardio

[rrash283]

I'm about to start the 3x5 workout to build strength and hopefully put on some much needed mass. If I'm trying to gain weight, how much is too much cardio? Here is what I was looking at;

M,W,F - 3x5 workouts
T,TH - 3 mile runs

I'm just coming off a 1.5 year vacation from exercise in general. I've been running, cycling, circuit training for about 9 years before my break, but I've never really attempted to gain any mass. I realize I will need to be taking in 5000+ "clean" calories a day, with aprox 280g of protien

My Stats

Age 26
Height 5'10"
Weight 145
BF (approx) 11 - 13%

Any and all advice is welcome
Thanx

[email protected]

 

[layinback]

I'm about to start the 3x5 workout to build strength and hopefully put on some much needed mass. If I'm trying to gain weight, how much is too much cardio? Here is what I was looking at;

M,W,F - 3x5 workouts
T,TH - 3 mile runs

I'm just coming off a 1.5 year vacation from exercise in general. I've been running, cycling, circuit training for about 9 years before my break, but I've never really attempted to gain any mass. I realize I will need to be taking in 5000+ "clean" calories a day, with aprox 280g of protien

My Stats

Age 26
Height 5'10"
Weight 145
BF (approx) 11 - 13%

Any and all advice is welcome
Thanx

[email protected]

if you are trying to bulk do 0 cardio. none zip nada. dont even LOOK at a treadmill or track. eat train sleep until you reach desired size. you will get other opinions but disregard them.

 

[rrash283]

if you are trying to bulk do 0 cardio. none zip nada. dont even LOOK at a treadmill or track. eat train sleep until you reach desired size. you will get other opinions but disregard them.

I was afraid someone would say that. I love running, it's a great way for me to get out and clear my head

 

[layinback]

I was afraid someone would say that. I love running, it's a great way for me to get out and clear my head

whens the last time you saw a big runner or cyclist? if you gonna get big put it off to the side for 3-6 months.

 

[petpre61]

just do the 6miles/week. there is no way it is going to interfere with gaining weight. eat enough and you will be fine.

 

[rrash283]

just do the 6miles/week. there is no way it is going to interfere with gaining weight. eat enough and you will be fine.

Woot, thats the response I was looking for. I wonder which side of the line the majority of the replies will fall on. I would enjoy being able to run, but not if it will really hinder my progression.

 

[DSnow6]

Everyone is different on this. But I do 1-2 hours of cardio a day even during my bulking cycles. Reason is because I'll eat enough calories to stay in a big surplus while I do it, but by doing the cardio you still have your metabolism revved up, even though your putting in to many calories for it to burn.

But... when you start dieting, you have a huge advantage because your metabolism is jacked up from the get go. The minute I drop from 6,500 calories down to 3,000, I lean out faster than anyone I know. By doing cardio during my bulking, it allows me to let my bf% go up higher. Some people in here say they don't let their bf get above 12. Well, I let it go as high as it wants to go, sometimes in ther 20% range simply because I can take it off quicker.

The only stipulations is don't do cardio directly before or after your lift. Keep your calories high. The cardio will actualy help increase the oxygen to your muscles and help them regenerate a little better in the long run.

 

[Sim882]

Your only proposing 2 3 mile runs per week - that's not heaps, I'm sure tons of "strong" athletes do this or more cardio (Gridiron; rugby etc).

If your worried, I wonder whether doing sprint intervals (even uphill) would be more compatible with gaining, given sprinters have fantastic bodies

Query why you think you need 5000 calories - that is heaps for your sub 70kg frame, given your only doing "moderate" amounts of exercise.

I'm about to start the 3x5 workout to build strength and hopefully put on some much needed mass. If I'm trying to gain weight, how much is too much cardio? Here is what I was looking at;

M,W,F - 3x5 workouts
T,TH - 3 mile runs

I'm just coming off a 1.5 year vacation from exercise in general. I've been running, cycling, circuit training for about 9 years before my break, but I've never really attempted to gain any mass. I realize I will need to be taking in 5000+ "clean" calories a day, with aprox 280g of protien

My Stats

Age 26
Height 5'10"
Weight 145
BF (approx) 11 - 13%

Any and all advice is welcome
Thanx

[email protected]

 

[rrash283]

Your only proposing 2 3 mile runs per week - that's not heaps, I'm sure tons of "strong" athletes do this or more cardio (Gridiron; rugby etc).

If your worried, I wonder whether doing sprint intervals (even uphill) would be more compatible with gaining, given sprinters have fantastic bodies

Query why you think you need 5000 calories - that is heaps for your sub 70kg frame, given your only doing "moderate" amounts of exercise.

I used 3 miles x2 each week to try and keep my cardio low enough to not affect gaining.

I really don't know how many calories I need each day. 5000+ was a number I've seen thrown around in other post about gaining diets.
I do however know that I am a hard gainer. My weight has only fluctuated +/- 5lbs over the last 8 years. I could eat McD's 5 days a week and not put on a pound. Even if I'm not training.

I'm open to any and all ideas on calorie intake, prospective diets, etc..
Thanx

 

[s8nlilhlpr2]

I really don't count calories myself, I'm lazy and its more work than I care to do. Here's my simple formula....Eat, every 2hrs regardless of if you are hungry. If you aren't gaining weight after 2 weeks, then you need to up the portions. Keep adding more food until the scale starts moving . Then you know how much you need to eat. When you STOP gaining weight (which will happen) you will have to increase your portions, or add more meals.

 

[Sim882]

I used 3 miles x2 each week to try and keep my cardio low enough to not affect gaining.

I really don't know how many calories I need each day. 5000+ was a number I've seen thrown around in other post about gaining diets.
I do however know that I am a hard gainer. My weight has only fluctuated +/- 5lbs over the last 8 years. I could eat McD's 5 days a week and not put on a pound. Even if I'm not training.

I'm open to any and all ideas on calorie intake, prospective diets, etc..
Thanx

Your b.f., whilst not high, is not superlow.

The best advice for your calories is to consider what you have been eating in the past, and then up the calories by 10-20% (factoring in any changes in training activity). If you gain no weight, then keep gradually increasing your calories (maybe 5% per week) until you gain weight. I know this is irritating - and I can't say I'm completely following this advice on my current bulk - but it would prevent excessive gains in fat

Also, 280grams of protein is actually not heaps for 5000 calories (only 22% of calories)

 

[Hybridtheory2o]

I am going to agree with layin back. If you are trying to bulk you dont really need cardio. I dont think a little light intensity cardio would hurt for example walking at a somewhat slow but somewhat fast enough pace on an inclined treadmill for maybe 15 mins just to keep a little sweat. Or maybe a stair stepper?

I would not be running though because I think you would be burning a lot more cals. So 0 cardio or do it 1-2 times per week very light but something just enough so that ur metabolism doesnt get real slow. But as far as a run a few times a week for 3 miles hell no dont be doin that shit and then be expecting to add some serious size.

Like layin back said when have you ever seen a huge ass bb escpecially on a bulking size going for a few long distance runs a week while trying to bulk.

Another thing is most ppl think they eat alot *laugh* i have my friends tell me that all the time and im like ok lets eat 7-8 times a day today same portions as me and they are like man fuck this after about 3 meals of solid whole food.

And yes eat and see if the scale moves a little and when it stops add a little more. Shit soemtimes ill take 45 mins to eat a meal b ecause i am making myself over eat during that meal. I dont do that all the time however.

I am a believer in if you wanna grow your ass better be eatin. Not junk tho.

 

[timtim]

I'm about to start the 3x5 workout to build strength and hopefully put on some much needed mass. If I'm trying to gain weight, how much is too much cardio? Here is what I was looking at;

M,W,F - 3x5 workouts
T,TH - 3 mile runs

I'm just coming off a 1.5 year vacation from exercise in general. I've been running, cycling, circuit training for about 9 years before my break, but I've never really attempted to gain any mass. I realize I will need to be taking in 5000+ "clean" calories a day, with aprox 280g of protien

My Stats

Age 26
Height 5'10"
Weight 145
BF (approx) 11 - 13%

Any and all advice is welcome
Thanx

[email protected]

your calories should be around 3000 starting your bulk and move up in 200 calorie increments. youre only 145 pounds you only need around 210 grams of protein a day. 280 is way high. im 50 pounds heavier than you and only eat 230g a day. protein turns into fat quickly if you have a huge surplus.

cardio on bulk is completely necessary. your heart and cardiovascular system should never be taken out of the equation. i would not run if you are serious about adding weight. i would walk uphill for 30 to 45 minutes 3 times a week. take some bcaas pre and post cardio, 5g each, and your set.

 

[Hybridtheory2o]

Yeh thats kinda what I tried to say. Im not very good at explaining things sometimes. I still do a little cardio when im bulking but its nothing extremely intense.

 

[s8nlilhlpr2]

your calories should be around 3000 starting your bulk and move up in 200 calorie increments. youre only 145 pounds you only need around 210 grams of protein a day. 280 is way high. im 50 pounds heavier than you and only eat 230g a day. protein turns into fat quickly if you have a huge surplus.

I know this sounds great in theory, but in really doesn't work this easily. Your metabolic needs are quite different than anyone elses. What may work for you, will not work for everyone. If you can gain on 3000 cals, more power to you, I can not. Its all individual....you need to adjust your diet until you start gaining, not start with an arbitrary number and wonder why it doesn't work.

I would rather have a higher protein % than more carbs, as carbs are generally refined flour products or simple sugars.

K.I.S.S.
If you aren't gaining, you aren't eating enough, regardless of how "clean" the calories are. If you have a metabolism similiar to mine, its simple as hell to burn the excess fat off once you have achieved your target weight. I would rather bulk the fuck up quickly and cut the fat when done, than count calories and worry about maintaining perfect macro % while not gaining a lb.



Cardio is essential. I neglected it and paid for that error. It sucks having co-workers ridicule you for being muscular and strong, yet not able to walk up a flight of stairs without getting winded. It is an unfortunate side-effect of weight gain.