I'm trying to put on a few lbs of muscle before my next show (10/4/08). I need some suggestions on how much cardio to do. My diet is very clean and I'm eating about 2000-2200 calories/day (40:40:20). I'm 5'2", 110s, & 13% bf. Many people have been telling me "NONE", but I need to do some for my sanity. I'm doing 3x/wk for 30 min right now.

Laura,

I do 20 mins light intensity when glycogen is at one of the lowest for the day, and thats right after training. I dont do any HIIT during this time though, usually. However, I play soccer once per week and thats HIIT intensive enough for once per week. On those days I bump carbs by 100 grams and slug MP and Mass Maker as soon as I leave the field.

I wouldnt do HIIT while trying to gain, but some moderate to light shuold be okay. But, to gain you need to eat more than you burn, so watch it.

Monitor your morning weight in the buff after using restroom, thats the time you can weigh and get the most accurate day to day weight. If this is going up slightly each week you are on the righ track, if not, either back off cardio or add more calories, its quite simple really.

quote:

Many people have been telling me "NONE", but I need to do some for my sanity. I'm doing 3x/wk for 30 min right now

I believe cardio will help. Oxygen is just as important as the food you eat. Increase the supply of O2 after the workout is important. Provide 15-20 minutes after the workout, you'd benefit, provided your lifting workout doesn't exceed 1.25 hours without any kind of caloric intake. Replenish system with a shake after.

As long as your calories are positive and can support what you are going to be doing, keep your cardio.

Thanks guys! I'm keeping it light/moderate and just 20-30 min 3x/wk. I walk my dog a few times/wk too (but its more of a stroll b/c she sniffs everything).

Generally, especially for a female, a little cardio during this time is helpful. It won't keep you from building muscle, but can help you keep fat gains down. It's also good for your heart. I recommend 3 days at 20-30 minutes. Doesn't have to be super high intensity, but some cardio is a good idea.