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Is it ok to do cardio 1x week when trying to bulk up

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Shabbatage
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2014/10/09 12:15:23 (permalink)

Is it ok to do cardio 1x week when trying to bulk up

Hi everyone
 
Sorry, I know this has been discussed loads, but am reading so many diff opinions ive got myself all confused lol
 
Im 147lbs, 5'9", and on a 3600 cal a day bulking diet.  Weight training 3x per week
 
Am pretty much achieving my macro intake requirements, normally slightly under on my carbs to be honest.
 
Im really new to all this and only been doing it a few weeks.  But im noticing some flab around the waistline appearing  :(
 
I know that I need to put on some fat in order to bulk up the muscle mass, but was wondering if it is ok to do like a cardio day once a week.  such as skipping for 30 mins, 4-5 rounds on a punch bag and 3-4 rounds on the pads.
 
Will this effect my bulking regime?  will I be wasting to many carbs and cals that will impact my muscle gains? or is it infact a good way to keep the fat gain under control and still increase muscle strength, size and durability
 
 
sorry, let me add that previously I was only eating one meal a day, but now im eating constantly.  Would it be better also for me to slowly build up on my cals intake.  I was probably only getting around 1,000 cals daily previously and jumping to 3,600 is maybe a shock for my system?
 
thanks loads in advance, ive always received solid gold advice on this site :)
post edited by Shabbatage - 2014/10/09 12:17:29
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    thegrimreaper
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/10/09 13:37:20 (permalink)
    If you're gaining too much body fat too quickly then you're bulking on too many calories. Perhaps reduce it down to 3000 and then monitor, if weight goes up by 1lb a week and waist line is not expanding too much then perfect. If you lost 1lb then add in another 100-200 calories a day and monitor next weeks weight gain/loss and adjust up or down again accordingly.
     
    A rough guestimate starting point for bulking is probably 17-19kcals per pound of body weight so you likely need 2550-2850kcals as a starting point. This isn't a science but a starting point from which you can monitor and adjust as you go along the journey.
     
    As for cardio, its up to you. If you enjoy it then crack on. If not then use diet as your main tool. Weight loss/gain is more to do with energy in vs energy out to the most extend and doing a little cardio will allow you to eat more without getting fat but again, diet monitoring and adjustment is the way forward.
    post edited by thegrimreaper - 2014/10/09 13:39:08
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    Shabbatage
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/10/09 13:41:16 (permalink)
    Thanks mate

    I'll cut back on the cals

    What's your opinion on doing the cardio?

    Im really into boxing and trained for 8 years in my younger years

    Will it be counter productive to my bulking goals or will it support and give me extra tone?

    Thanks again
    #3
    thegrimreaper
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/10/09 13:47:43 (permalink)
    Depends on your goals, but you've stated you're bulking so I'd keep cardio to a minimum and do only a small amount for health ( if it were me) Once a week won't hurt but ensure that if you do cardio, that you eat your calories burned back to ensure you're in a surplus for the day.
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    Shabbatage
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/10/09 13:50:47 (permalink)
    Nice one mate

    Will keep it to a minimum and just do a few rounds on the bags

    Thanks for the pointers :)
    #5
    Kaneda
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/10/09 17:16:56 (permalink)
    From 1k to 3.5k calories? Yes, massive jump lol.

    Way too few before and probably far too much now tbh. Your metabolism would have adapted to 1000 calories and suddenly it's getting an extra 17,500 calories a week. No wonder fat's starting to appear.

    You need to build calories up gradually when bulking
    .
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    pittsburgh06hy
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/11/01 22:41:14 (permalink)
    Work out your BMR then go on a surplus of no more than 500 calories otherwise you'll just be fat.
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    benny39
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2014/11/21 12:44:06 (permalink)
    I 'm doing 2 days cardio in week.
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    Medic
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    Re: Is it ok to do cardio 1x week when trying to bulk up 2015/01/20 01:39:26 (permalink)
    I bang out 5k 3 times a week. Still adding mass. I think cardio is important. Can't be healthy adding all the mass to your system and not have a cardiovascular system to support it. I can tell when I make interior fire attack that I have added mass. I use more air from my tank due to the increased demand. I keep cardio up to combat this.
    Medic
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