Bulked up this winter from 185 at 12% (162 LBM and 23 fat) to 210 at 19% (170 LBM and 40) via Massive Eating and gained a bit more fat than I wanted to. This was my first real bulking cycle and I over calculated a bit but damn was it fun eating.
Started a personalized T-Dawg (lower carbs, “I am a carbaholic”) on the first monday of this year. Diet is 45/10/45 PFC and is working nice. So far going nice and slow with 1 pound per week loss.
Supps include creatine, vitex (400mg/day in morning), and I cycle a ECA every other week.
My goal is to get back to 12% or lower (hopefully 8 or 9%) sometime in late April or early May while maintaining my LBM as much as possible. Last year I went from 205 to 185 but lost a lot of muscle. This was before T-Mag and I was on a overly hypocaloric dietand did too much cardio.
Currently, training consists of a low rep scheme with an upper body/lower body split.
Day 1: lower body and core
Day 2: upper body
Day 3: off
Day 4: lower body and core
Day 5: off
Day 6: upper body
Day 7: off
Focusing mainly on compound lifts - bench, pulls, dips, chins, deads and squats. No direct arm work right now. Have thrown in hanging snatch and hanging clean and jerks on upper body days.
Question: What is the best cardio scheme for this regiment? Currently, I’m doing low intensity on upper body days post work out for about 20 minutes at 60-70% of max heart reate and HIIT for 20 or less on days 3 and 4. Is this the best way of doing it? Should I stick with just HIIT and ditch the low intensity? Do I need to do the low intensity for longer? I am doing it on the right days? I prefer not to do cardio on my lower body/core days as my legs are too fatigued.
Thanks for the help.