I need some changes in my cardio routine

[PurpleOnes]

Hello, I'm 19 years old and still continuing my cutting.
My stats:

Height: 187 cm
Weight: 81-82 kg
Bodyfat %: 16

I got adviced here that I should do cardio 4 times a week on moderate intensity 65 % max heart rate for 45 mins. It gets little bit booring and I'm having tuff time with sleep , because cardio sessions are that long.

Is it possible to switch it to intervals and how I should do it?

When I'm doing cardio , I need to hit 132 beats per minute. Also I do my cardio after my workouts and I have 4 day bodypart split.

I also wanted to ask how should I approach my cardio when bulking?

I gained too much bodyfat , because last bulk I didn't do cardio at all.

[PurpleOnes]

Bump, anyone?

[Homer 8]

If ur finding ur cardio boring well certainly switch up to hiit training.. Some people see much better results..

As for me, cardio during a bulking phase just doesn't happen, I tend to look at my diet more if I'm increasing bf% at a rate I don't want..

[PurpleOnes]

How I modify my current cardio routine to hiit?

Can I do it after my workout?

The target heart rate is 131 beats per minute.

[spywizard]

hmmm

issues with post resistance training cardio is you have depleted your glycogen stores.. target hr 115-120 for you which would be low intensity just like waking up in the morning and doing fasted cardio..


if you are bulking and in the past have gained too much fat, i'd suggest we look at what you are eating, you can "bulk" meaning to add muscle, cut the simple carbs period, and consume as many complex carbs as you like..

one simple trick, beans, lentils with every single meal.. it's harder but if you are taking in enough fats with your proteins you can do it.

I like cardio post workout but it must be low intensity long duration, or even short 20 minutes will do..

[spywizard]

also, consuming bcaa (with no carbs or sugar) while you are transitioning (walking from the weight area to the cardio area) will keep the blood flowing to the muscle and start the healing process feeding bcaa into the muscle as soon as possible..

another thing, cut out dextrose if you are taking it post workout always makes me fat...

[PurpleOnes]

Damn ty dude , didn't know about dextrose , just used it with protein powder today.

I will add carbs then to my post workout meal , if I cut dextrose?

If I will continue with low intensity long duration cardio, should I then bump my treadmils gradient little bit?

[spywizard]

it's more about the heart rate than the effort.. if it gets too high you will start burning amino acids (muscle) and you don't want to do that.. you want to cause the body to use fats for energy, and that's why we do low intensity cardio on an empty stomach in the am..

the reload with simple carbs and that's the only time of the day we will take a simple carb..

people use dextrose in pwo shake to cause an insulin spike, thus forcing more and more of the protein/bcaa into the muscle refueling it.. issue becomes it's usually overkill..

[PurpleOnes]

Whaat so now I should consume simple carbs pre workout?

So should I ditch dextrose fully and eat simple carbs pre workout, I didn't quite understood that one?