Cardio:

[swede74]

Cardio:

Just curious how much cardio do you guys do? When bulking, cutting, pre contest, etc. Just started back up with the cardio seriously...aiming for 30-45 minutes 4-5 days a week...mostly running. I've become a fat ass this winter

 

[M FREAKY]

Just curious how much cardio do you guys do? When bulking, cutting, pre contest, etc. Just started back up with the cardio seriously...aiming for 30-45 minutes 4-5 days a week...mostly running. I've become a fat ass this winter

Swede cardio is very important when you are dieting and bulking my opinion,
Not only do you have to train like a bodybuilder, you must be willing to eat like one. The routine I have always followed in my bulking session 35min walking at 2.5 paces on the treadmill before work out, I take between heavyset 1-2 min break.
Now to add 1lb per week you would need an increase of 250 to 500 calories a day for a total of 3500 calories in a 7-day week and the same holds true with dropping the weight although once again the variables will include caloric intake. Activity level or caloric expenditure and supplement regimen and body-type (some people usually ectomorph's have a faster metabolism and require less cardio and/or less caloric restriction when dieting. I prefer to keep your calories up and make up for it with caloric expenditure. The important exercise for bulking Squad, Dead lift, power house benching

 

[thick]

my buddy that competes in all natural does that Mfreak. He keeps calories high while cutting but does more cardio. I believe that is what u said

 

[Package]

Just curious how much cardio do you guys do? When bulking, cutting, pre contest, etc. Just started back up with the cardio seriously...aiming for 30-45 minutes 4-5 days a week...mostly running. I've become a fat ass this winter

ITs all about diet for me, i clean my diet up and cut calories , i don't even need the cardio , although i do cardio 15 minutes at a interval type speed, for fat burning and to speed up my metabolism.

 

[M FREAKY]

my buddy that competes in all natural does that Mfreak. He keeps calories high while cutting but does more cardio. I believe that is what u said

Correct thick remember there are few different ways to cardio, thee most important key is to understand your body metabolism, like I have mentioned everyone BMR is deferent
Example:
1- Age. The BMR gradually decreases with age due to inactivity and lower muscle mass.
2-Sex. The BMR is generally a little lower in women than in men.
3-Sleep. Inadequate sleep over time will decrease your BMR.
4-Exercise. Systematic exercise will increase your BMR.
5-Nourishment. Prolonged undernourishment will decrease your BMR.
6-Thyroid hormone. Poor thyroid functioning decreases your BMR.
7-Stress Levels. High stress levels reduce your BMR.
8-Dehydration. Inadequate water intake decreases your BMR.
9-Body fat percentage. A high body fat percentage decreases your BMR; a low body fat percentage increases it.

A simple way to determine your BMR is using the basic rule of ten. Multiply your weight by the number 10 and this is your BMR. For example a person weighing 150 pounds would have a BMR of 1500 calories. (150 x 10 = 2000).


This BMR number is about 60% of your total calorie needs for the day. The digestion and absorption of nutrients makes up 10% and the other 30% comes from your physical activity. This includes anything from blinking your eyes, getting dressed, washing the car, to running a marathon. For example, a person weighing 200 pounds would need:


Basal Metabolism…………... 60%………1500 calories
Digestion and Absorption…...10%……… 250 calories
Physical Activity…………….... 30%……… 750 calories
________________________________________
Energy use for the day…… 100%………2500 calories