CARDIO Plans when Bulking and Cutting, Gearing towards BB-ing Competitions..

[The Deuce]

Just curious, you hear soooo many different opinions, this question is DIRECTED TO ACTUAL BODYBUILDERS THAT COMPETE..

What have you found to be the BEST avenue of approach to this always asked question...

I was thinking 25min 7 days per week, slow-ish (3.5mph) walking incline on Treadmill during bulking...

and

Then 10 sessions per week 8 weeks out from the Comp at 40 min per session. Light Jog - 5mph for 5min, sprint for 1 min rest for 2, repeat 10 times (30min)

12 sessions per week of 1 hr per session during last 4 weeks leading up to competition... Incline Speed walk.(4-4.5mph)



Does this sound like an accurate cardio arrangement to get ready for competition and to implement cardio into your daily BULKING Program.. because I often believe Cardio is the most neglected part of bodybuilding... IMO.

But I want real thoughts/experiences/opinions from people who have actually been on stage... that would be great because I am 24 weeks out from My COMP right now and I wanna make sure I have everything figured out...down to a "T"

CRITIQUE THE SHIZZIT OUT OF THIS FOR ME !!

Thanks in advance !!

-The D

[The Deuce]

How about a FRIGGIN BUMP !!! I help all you guys out when you need assistance it would be nice to get the same appreciation back... Please and Thank You. I just need to know if this Cardio plan sounds as though it will work. As of this Saturday I have 23 weeks until my COMPETITION. Would like to make sure this plan is correct enough... DIET is already mapped out.. Workout Routines are in place and adjustable as the Comp comes closer to bring up lagging body parts.. Supplementation is all accounted for and ready...

THIS IS THE ONLY AREA I NEED ASSISTANCE WITH !!! PLEASE !! ALL BODYBUILDERS THAT HAVE COMPETED I NEED HELP WITH THIS... PLEASE !!

[FireGuy]

My contest prep usually starts 14 weeks out. At this time I incorporate 2 cardio sessions per day, 7 days a week. (although using that schedule my entire off-season this year as well). The sessions are AM empty stomach and PM PWO. I usually start at 30 minutes each session and add in minutes as needed. My calories stay pretty much the same the entire diet and I just add in cardio as needed to get leaner. Usually I work my way up to a 60 minute morning session and a 45 minute PWO session but this year I ended up doing 60x2 for the last 4-5 weeks as I wasnt as lean as I needed to be when I started.

[FireGuy]

Also, I bumped my intensity up a bit as well. I used to try and stay in the 120 bpm range but aimed for closer to 140 this last time around. The fat came off very nicely at that range with no noticable loss of muscle either.

[M302_Imola]

Also, I bumped my intensity up a bit as well. I used to try and stay in the 120 bpm range but aimed for closer to 140 this last time around. The fat came off very nicely at that range with no noticable loss of muscle either.

good to know! is 140 bpm right around 70% MHR for you?

[The Deuce]

Thank you FIREGUY I knew you would come through for me in this Thread. I appreciate it so much.. I am getting really anxious right now.. I am doing so-so on my bulking, I am sure I will only be in the Light-Heavyweight category this year.. because my off-season was riddled with 2 injuries(2 surgeries) I have maintained though.. Currently 228lbs. at 13%.. so I am figuring if I continue on the path I am going now, and start working on the cardio, more intensely (not intensity as far as the cardio routine goes but intensity on keeping on it, and making sure I do it. and stick to it) Then I do not see any reason with 10 weeks left of Bulking and 13 weeks of Cutting w/ heavy dosed AAS Cycle to keep my muscle mass up during the calorie depletion.. that I won't have a problem hitting that LIGHT-HEAVY'S Division.. If everything goes according to plan I should be on the top end of that weight class.. I have my fingers crossed and A LOT OF WORK TO DO !!

Thanks FireGuy again... I am going to go with what you suggested and see how that pans out for me.

[FireGuy]

good to know! is 140 bpm right around 70% MHR for you?

Its a bit more than that, being in my mid 40's my MHR takes a hit using conventional calculation methods.

[FireGuy]

Thank you FIREGUY I knew you would come through for me in this Thread. I appreciate it so much.. I am getting really anxious right now.. I am doing so-so on my bulking, I am sure I will only be in the Light-Heavyweight category this year.. because my off-season was riddled with 2 injuries(2 surgeries) I have maintained though.. Currently 228lbs. at 13%.. so I am figuring if I continue on the path I am going now, and start working on the cardio, more intensely (not intensity as far as the cardio routine goes but intensity on keeping on it, and making sure I do it. and stick to it) Then I do not see any reason with 10 weeks left of Bulking and 13 weeks of Cutting w/ heavy dosed AAS Cycle to keep my muscle mass up during the calorie depletion.. that I won't have a problem hitting that LIGHT-HEAVY'S Division.. If everything goes according to plan I should be on the top end of that weight class.. I have my fingers crossed and A LOT OF WORK TO DO !!

Thanks FireGuy again... I am going to go with what you suggested and see how that pans out for me.

If you can be 10% at 10 weeks out you will be in a great position the last couple months. I would try and not get too caught up in your bf%. Use it as a tool to monitor your progress. It will let you know if you need to add cardio and/or cut some calories but......find a pair of seasoned eyes who can look at you and tell you if your conditioning is where it needs to be. Same goes for your bodyweight, dont get into the mindset that 195 is your contest weight. You may end up above or more likely below what you think you may weigh come contest time. There is no scale or calipers on stage, its all about how you look and present yourself.

[The Deuce]

If you can be 10% at 10 weeks out you will be in a great position the last couple months. I would try and not get too caught up in your bf%. Use it as a tool to monitor your progress. It will let you know if you need to add cardio and/or cut some calories but......find a pair of seasoned eyes who can look at you and tell you if your conditioning is where it needs to be. Same goes for your bodyweight, dont get into the mindset that 195 is your contest weight. You may end up above or more likely below what you think you may weigh come contest time. There is no scale or calipers on stage, its all about how you look and present yourself.

WOW, Thanks Fireguy... dude, you just totally brightened up my mood big time... i needed to read that...

Despite the fact I am going to try and add Mass, I think I am going to go ahead and jump on at minimum 1 hr of cardio per day until I hit the 10% mark like you said.. then from there.. adjust accordingly...

THANKS AGAIN FOR MAKING MY NIGHT BRO !!

[firsttimer22]

My contest prep usually starts 14 weeks out. At this time I incorporate 2 cardio sessions per day, 7 days a week. (although using that schedule my entire off-season this year as well). The sessions are AM empty stomach and PM PWO. I usually start at 30 minutes each session and add in minutes as needed. My calories stay pretty much the same the entire diet and I just add in cardio as needed to get leaner. Usually I work my way up to a 60 minute morning session and a 45 minute PWO session but this year I ended up doing 60x2 for the last 4-5 weeks as I wasnt as lean as I needed to be when I started.

how on earth did you manage not to lose any muscle doing 105 min -120min of cardio a day????? especially at a high heart rate

[M302_Imola]

how on earth did you manage not to lose any muscle doing 105 min -120min of cardio a day????? especially at a high heart rate

It's all about diet...I think fireguy keeps cals around maintenance level when prepping for shows. He just ups his cardio accordingly.

[FireGuy]

It's all about diet...I think fireguy keeps cals around maintenance level when prepping for shows. He just ups his cardio accordingly.

Bingo! Eating away muscle from cardio is quite a bit harder than people make it sound. Plus I rarely run my carbs under 200 grams per day.