Hi, again. Haven't been around much I'm afraid, but just trying to enjoy life away from the computer for a change. :)

Anyway, I've been "cutting" if you will since January. Around then I weighed in at around 290-295ish (depending on the scale). Had a waist size of 46" for pants, had my BF at atounf 30 to 35%. BLAH!!!

After six months of cutting, I weighed in today at a robust 214lbs, I tried on, and fit into a size 34" pants, had my BF measured at 11.7%, and feel GREAT!!!! I'm still carrying about 30lbs more than when I had these kind of measurements when I was in my 20's, and I'm pretty happy about that.

I started adjusting my diet on my own first by research, reading these boards, and going on Swolegenix. I've actually adjusted my program from Swolegenix a bit based on more research, reading Chris Aceto's books, and self evaluation. Along the way I've adjusted, changed, added and subtracted, supplements based on what I found worked and what didn't for me.

Just again want to thank all of you for sharing your insight on the boards and helping a guy like me get to this point. I can't express how invaluable you all have been for me in that regard.

I'm going to cut for about ten more weeks, and then bulk for the rest of the year. I'll probably go on "Swoled up" when that time comes. I'm not worried about the washboard abs because I have too much excess skin in that area for anything to really show. My question is about cardio when I bulk.

Currently I'm doing a 5 day weight training split, and hitting cardio everyday, alternating between LISS, and a higher intensity cardio (non interval) every other day for 45 minutes. When I bulk, I'm going to want to to add about 10 to 15 lbs of muscle, but I don't necessarily want to lose the "wind" and endurance I've built up with the cardio work I've done.

Any insight anyone could give me about how I should go about my cardio would be GREATLY appreciated.

You guys again are the best. Many Thanks.

5 day weight split? This is way TOO MUCH in my opinion. I think the best splits are 3-way routines, and if you're a pro, you can go 4 if you want to break up the legs a little more. But 5 is too much. Drop back to 3, and I'll bet your progress improves. I'd do cardio on your non-lifting days, going 3 days most of the time, and 4 days if you're really feeling it.

IMO 5 days is absolutely fine if you are only hitting maybe 2 bodyparts per day. I'm on about month 6 (took some week-breaks here and there) of a 4-5 day per week routine and I'm gaining mass better than ever.

If you're doing full-body 5 times a week that's another story. :)

IMO 5 days is absolutely fine if you are only hitting maybe 2 bodyparts per day. I'm on about month 6 (took some week-breaks here and there) of a 4-5 day per week routine and I'm gaining mass better than ever.

If you're doing full-body 5 times a week that's another story. :)

Ok, I agree. Five day splits are ok if you only hit 2 muscle groups per workout. I should have thought about that before I chimed in. I'm just used to seeing guys at the gym who think "more is better."

Good point and I stand corrected.

Ok, I agree. Five day splits are ok if you only hit 2 muscle groups per workout. I should have thought about that before I chimed in. I'm just used to seeing guys at the gym who think "more is better."

Good point and I stand corrected.
Well according to what you MEANT to say (not what you actually said, haha), I agree.

More isn't always better. Sometimes HARDER is better. Or, less is more. Or work out smarter, not longer. Whatever you prefer. :cool:

Actually now that I think about it what you DID say could be considered. Sure, 2 bodyparts per workout, 5 workouts per week, 25 minute workouts (perhaps) -- sounds okay.

But we didn't even address Central Nervous System needing a break....

After six months of cutting, I weighed in today at a robust 214lbs, I tried on, and fit into a size 34" pants, had my BF measured at 11.7%, and feel GREAT!!!!
Well done buddy :tucool: , you should post your pics if you havn't already; they'll be a source of inspiration to many on this site.
Along the way I've adjusted, changed, added and subtracted, supplements based on what I found worked and what didn't for me.
That's the best way and your results are proof of that.
Just again want to thank all of you for sharing your insight on the boards and helping a guy like me get to this point. I can't express how invaluable you all have been for me in that regard.
I'm new to JSF but i've read this sort of thing so many times already, it's unreal.
When I bulk, I'm going to want to to add about 10 to 15 lbs of muscle, but I don't necessarily want to lose the "wind" and endurance I've built up with the cardio work I've done.
Simply put, "H.I.I.T" is your answer. It is been shown time and time again that H.I.I.T increases GH (growth hormone), preserves more muscle then moderate intensity cardio (when fuelled proparly), and H.I.I.T also improves your VO2 max enabling you to recover faster, and put more into your lifting . GH promotes muscle growth, so when bulking, H.I.I.T, in my opinion and in the eyes of many others, should be the preferred option. Saying that, cardio should be kept to a minimum while bulking as it impedes the body's recovery process after weight training (among other things). It would be advisable to base your decision on your body type and, as you have been doing already, your results. If you're an Endomorph, then while bulking, to keep fat gain to a minimum, cardio should definietly be employed. If you are indeed an Endomorph, then i would advise doing H.I.I.T twice a week on your bulk, and if need be, 3 times depending on your results. I would reserve H.I.I.T for your non-workout days but fuel yourself as you would a workout (both pre & post).

When bulking, the body needs rest, you should really move to a 3 or 4day split as Jaybird suggests, you are very likely to burn out otherwise. I know some bodybuilders do a 5, and even 6 day split, but that is (usually) a temporary tool used to maximize muscle gain at certain times of the year, not to be employed week in week out (this of course is dependent on one's body type and work-out routine but most will find it too taxing i believe, especially if it's a full body routine). I advise you to do a 3 or 4day split and, like Jaybird, i would imagine your results will improve.
:gl:

Thanks for the kind words guys. All is good.

As for my 5 day split. So far I"m ok with it. I was working on a 4 day split during a ten week interval (I split my routines up by ten week intervals, take a week off from the weights, and then rebuild a new routine to do for another ten), and somewhat hit a stalemate. It was my understanding that no matter whether you're cutting or bulking, the weight routine shouldn't be any different, as your diet will dictate the results.

So for these past ten weeks, I adopted a five day split as follows:

Legs
Chest/Abs
Off
Back
Shoulders
Arms
Off
(repeat)

I also was hitting calves three times a week.

This started me back up as far as progress, and as a result of these, plus my other tweaking, during those ten weeks, I lost 17lbs (12lbs of which were bodyfat, per my measurements), and dropped around 3 and 1/2 % of bodyfat. Plus, my lifts improved every week. I'm on my rest week now, and I could feel that I needed a break during week nine. So for me, I think this worked well, and will continue this split, albiet in a different order, for the next (and final, for this year) ten.

HIIT is intriguing indeed. I might give it a shot. I'm still open to other thoughts on the matter though.

I don't have any "before" pics, but maybe I'll throw up a pic of me wearing my old pants. It's a funny sight indeed. :D

I don't have any "before" pics, but maybe I'll throw up a pic of me wearing my old pants. It's a funny sight indeed. :D
Looking forward to that :tu:

5 day weight split? This is way TOO MUCH in my opinion. I think the best splits are 3-way routines, and if you're a pro, you can go 4 if you want to break up the legs a little more. But 5 is too much. Drop back to 3, and I'll bet your progress improves. I'd do cardio on your non-lifting days, going 3 days most of the time, and 4 days if you're really feeling it.

I disagree.As long as each bodypart is getting enough rest it's no problem.

I think as long as a body part gets worked only once per week, its okay.