Muscle-Mass/Cardio balance

  • Posted by a hidden member.
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    Nov 11, 2009 12:24 AM GMT
    Hey guys, I know there have been topics on this but I wanted to get some opinions on my particular routine to see if I was working against myself in any way.

    My goals is to put on about 20 lbs of muscle in the next year or so. Right now I am 155lb/5'10" and between 8%-12% body fat. I'd like to be 175lb and on the lower end of that range in terms of body fat percentage. I'd really like to gain the muscle primarily in my arms and legs.

    My routine is

    Monday: back/bicep
    Tues: 3-4 miles hard
    Wed: chest/tricep
    Thurs: 3-4 miles hard
    Friday: shoulders
    Saturday: legs/repeat tricep or bicep
    Sunday: 3-4 miles

    My workouts have a good variety and I'm maxing out with 6-8 reps on most excercises. They generally take me an hour to complete, and incorporate super-sets.

    I have a pretty strict diet that includes about 3000 calories per day. 1000 of which is from 2 shakes and 1 protein bar. I'm getting about 200grams of protein per day through shakes and lean meats and dairy. I'm not taking creatine but am taking L-Glutamine.

    So, my question is:

    Does my current regimen seem like I should achieve my goals, or am I hurting myself from seeing sizeable muscle gains as a result of doing too much cardio, and only taking in 3000 calories?

    I want to see muscle gains (size), but can't get more than 3000 calories unless I eat fattier foods, since i pretty much eat all the time as it is. I'm hesitant to eat fattier foods because my fat gravitates to my mid-section, and my current diet has given me a six pack finally.

    Any thoughts?

    Thanks guys icon_smile.gif
  • Posted by a hidden member.
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    Nov 11, 2009 1:13 AM GMT
    3 - 4 miles of what? Is that running on the road? Or running on a treadmill? Or exercise bike? And at what pace?

    If you're trying to gain muscle mass, then you might want to cut back on the cardio, unless that cardio training is relevant to your sport. Maybe cut the miles down to 1 - 2 miles on Tuesdays and Thursdays. And do a 4 - 5 mile run on Sundays.
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    Nov 11, 2009 1:19 AM GMT
    Yes, I run on the road at about a 7:30 minute/mile pace.
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    Nov 11, 2009 1:28 AM GMT
    the cardio is a bit much... its more for someone training for something like a marathon or endurance training. I d limit the cardio - do it early in the morning without eating for no more then 25 mins or right after you finish working out (HIIT- High Interval Intensity Training)---or your longer cardio days can be in none lifting days. I would recommend no more then 45 mins cardio.for that.. Good Luck Growing.
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    Nov 11, 2009 1:54 AM GMT
    If you're trying to just straight-up grow... i'd cut your cardio down to nothing more than maybe 15mins with High Intensity Interval stuff.

    Also, make sure you're lifting heavy for the sets, and you should be doing just fine.

    There's many approaches to gaining size, and you'll just have to accept that sometimes you've got to get a little bulk in order to get that size. Then, any excess fat you've gain can just be burned off later on as you do a cutting phase.

    If your serious about it, I'd suggest doing a little bit of research and trying to find what would work for you and your schedule, etc.
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    Nov 11, 2009 2:35 AM GMT
    GatorBoy saidYes, I run on the road at about a 7:30 minute/mile pace.

    Cardio and lifting weights is a balancing act. Too much running, and your gym workouts suffer. Too much time in the gym, then your running suffers.

    Like I said before, if your goal right now is to gain muscle mass, then cut back on the running. Reduce your miles during the weekdays, and just do one big run on the weekends.

    If you want to maintain your current running schedule, then you're going to have to increase your calories. I think it's pretty important to replenish all the carbs you spent. So maybe drink a carb drink after each run and gym workout.
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    Nov 12, 2009 5:03 PM GMT
    eat more, train more efficiently, less cardio, more rest.

    eat more. you ain´t gonna grow on 3000 a day.

    Your spilts don´t look optimum

    Monday: back/bicep
    Tues: 3-4 miles hard
    Wed: chest/tricep
    Thurs: 3-4 miles hard
    Friday: shoulders
    Saturday: legs/repeat tricep or bicep
    Sunday: 3-4 miles

    why not

    back/chest
    bicep/tricep/shoulder
    Legs

    COULD look like
    M: legs
    T: back/chest
    W: HIIT (running)
    TH: Legs
    Fri: bicep/tricep/shoulder
    Sat: HIIT or longer run.
    Sun: rest.

    Logic behind this
    (1) working legs means working the biggest muscles, releases more growth hormone
    (2) if you want your legs to grow, once a week is on the low side.
    (3) better to work opposing muscles together so that whole area can rest longer.
    (4) If you LIKE running you don´t need to drop it altogether for HIIT, but do it less while you try to grow. HIIT would be MAX 30 min sessions, including warm up and cool down. You could stretch or do core work after.
    (5) do bigger exercises (squats, and deads for legs rather than just the quad machine). You can use the machines, but do it after you have done the free weight stuff. Or you could make it legs and core and do extra stretching on the HIIT days.

    THere is not enough rest in the program partly from the less than ideal splits, but also as you are doing a 7 day training week. You grow when you are eating and resting. not by working out every day.

    Take a week basically off, work on your eating, maybe learn the form of new exercises and then start again: less is more.
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    Nov 17, 2009 1:10 AM GMT
    Thanks for the advise guys! It will be a big leap of faith to eat MORE than 3000 calories and lift LESS, but I understand the concept.

    Any thoughts on how I can get more calories into my current diet:

    MORNING
    Cereal
    Shake (w/ Milk)

    SNACK 1
    Yogurt
    Cottage Cheese

    LUNCH
    Peanuts
    Sandwich (Turkey)

    SNACK 2
    Veggies (2 cups)
    Pretzles
    Banana

    PRE-WORKOUT
    Protein Bar
    Sweet Potatoes

    POST-WORKOUT
    Shake (w/ Milk)
    Chicken, veggies, rice

    Thanks!

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    Dec 18, 2009 10:01 PM GMT
    [quote][cite]kaicho said[/cite]If you're trying to just straight-up grow... i'd cut your cardio down to nothing more than maybe 15mins with High Intensity Interval stuff.

    There's many approaches to gaining size, and you'll just have to accept that sometimes you've got to get a little bulk in order to get that size. Then, any excess fat you've gain can just be burned off later on as you do a cutting phase.

    this is helpful this question has been confusing me for awhile now
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    Dec 18, 2009 10:15 PM GMT
    If you study on the 2 main modes of hypertrophy, I think you'll see you may wish to make a critical review of what you're doing now.
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    Dec 18, 2009 11:05 PM GMT
    chuckystud saidIf you study on the 2 main modes of hypertrophy, I think you'll see you may wish to make a critical review of what you're doing now.

    You didn't google it for him this time.icon_cry.gif

    Ultimately it comes down to what works for you. Unfortunately it's just tons of trial and error. I've seen/read about guys that workout 2 times a day everyday of the week (overtraining?) and some that only work out twice a week and they both look great! Some guys are just lucky. The only thing that appears to be absolute is diet, but then again that varies from person to person.
    icon_sad.gif
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    Dec 19, 2009 6:26 PM GMT
    Whew, ok, fine, for the research-challenged:

    http://www.lmgtfy.com/?q=muscular+hypertrophy
  • Tays234

    Posts: 3

    Dec 21, 2009 10:00 AM GMT
    your meal plan isn't bad but this is what i would change/add
    -change one of your meats to a fatty fish like salmon or tuna because they have oils and fats that are good for your body and wont make you fatter but will help you gain weight while staying lean
    -add more veggies and cook them, when cooked vegetables digest better and you retain more of the vitamins in them; maybe instead of cereal in the morning you could do an egg white omelet with cooked veggies (egg whites=more protein and less fats)
    -there are studies that say that peanuts help the production of testosterone in your body, for a snack you could do a peanut butter and jelly sandwich
    -put berries in your meal, they will help you stay lean and healthy by cleaning out your blood of excess fats and carbs and are full of antioxidants
    -what are you putting in your shakes? try adding creatine into your shakes, it helps the production of muscle tissue and should help you gain a few lbs

    and having to do with your workout its not all that balanced
    go one week low rep high weight to the next week high rep low weight

    Monday: arms (bicep, tricep, forearms and a little sholders)
    Tues: Chest/abs
    Wed: lower/upper back and shoulders
    Thurs: quads/gluts
    Friday: hamstrings/calfs
    Saturday: rest day (20 min stretching and working out knots)
    Sunday: 3-4 miles hard or 2-3 mies w/ some sort of incline

    hope this is helpful...
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    Dec 28, 2009 5:02 AM GMT
    "I want to see muscle gains (size), but can't get more than 3000 calories unless I eat fattier foods"

    In addition to great diet advice given previously, it's very easy to up your calories another 1000-2000 calories per day without adding any fat - protein powder, preferably 90% whey isolate with equal parts dextrose is all you need. Mixing just these two ingredients yourself will save you money and help you avoid the commercial fillers, etc. found in store bought protein powder.
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    Dec 28, 2009 5:09 AM GMT
    chuckystud saidWhew, ok, fine, for the research-challenged:

    http://www.lmgtfy.com/?q=muscular+hypertrophy


    Ha!

    eagermuscle saidprotein powder, preferably 90% whey isolate with equal parts dextrose is all you need.


    optimum-100-whey-gold-5lb.jpg

    ^---one of the most highly rated whey protein powders out there. It tastes horrible though. I prefer muscle milk- I'm actually seeing weight gains in muscle... and fat. cardio...
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    Mar 02, 2011 11:00 PM GMT
    eagermuscle saidprotein powder, preferably 90% whey isolate with equal parts dextrose is all you need.


    optimum-100-whey-gold-5lb.jpg

    ^---one of the most highly rated whey protein powders out there. It tastes horrible though. I prefer muscle milk- I'm actually seeing weight gains in muscle... and fat. cardio...[/quote]

    Is there really a difference among the whey proteins? If so, what makes them different?
  • Posted by a hidden member.
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    Mar 14, 2013 4:33 AM GMT
    (Taking notes)
  • Posted by a hidden member.
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    Mar 14, 2013 4:45 AM GMT
    This kid's stats are legit the same as mine, so yes...im taking notes as well. however I want to bulk arms and chest for me. well overall everything. my upper body legit is weak as shit. so I need to work on that first off. my legs are strong as shit for as 'small as i am'

    but i appreciate everyone's input thus far!
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    Mar 16, 2013 8:52 AM GMT
    ithnku8micr8on saidThis kid's stats are legit the same as mine, so yes...im taking notes as well. however I want to bulk arms and chest for me. well overall everything. my upper body legit is weak as shit. so I need to work on that first off. my legs are strong as shit for as 'small as i am'

    but i appreciate everyone's input thus far!


    +1
    on taking notes.