Sprinting Workouts

[iuhoosiers]

I am bulking right now. I have gained about 15 pounds in 5 weeks, what I have read about sprinting is all very positive. My question is should I wait to start these sprinting workouts until I start cutting aka my last test shot?

[hanuri]

what do you want from sprints? ie you aiming for some sport that has use for sprints or just for the fun of it?

[iuhoosiers]

just to keep my stomach somewhat toned while i ll bulk because when I start cutting in july I want to get down to about 5-7% in about 1.5 months or so. I read that its awesome cardio and will keep my body in decent shape so my goal will be attainable. I am taking in about 4000 a day right now. Once I start cutting I am going to probably half that down to 2000 and bump my cardio from 15-35 minutes to about an hour. I want to be able to clean lint out of my abs once I am done with my cutting diet

[sawadeekrob]

If you want to slowly loose the fat I would not suggest sprinting since it would be too difficult to increase muscle mass on top of 2 or 3 sprinting workouts. Instead go the slow-mo route doing 20 min incline walking with 2kg weights on each hand at the end of the workout and / or stationary cycling for 12 min at a moderate level.

Carb cycling works!

[iuhoosiers]

I am always up for a diet change. What would you suggestion be for the carb cycling?

[BACKIN]

Acutually sprinters are some of the strongest athletes....It really generates strength growth in the legs which in turns releases growth hormones for the rest of the body. Keep your calories up a bit so you don't lose mass.

[iuhoosiers]

Backin I was trying to keep my calories up, but my body type doesn't respond well to burning fat so I have to cut a lot of calories just to get mediocre results. I guess the plus side of it is a cheaper grocery bill

[sawadeekrob]

That is just my point. You can do sprinting if you like, but then the weights have to be reduced to 1 max strenght workout and then the sprinting workout would count as another leg workout. Anything more strenous and you need to supercompensate with food and rest. Not an easy choice if you have to work and or go to the univeristy.

Carb cycling works like this

Pick the days you are focussing on strenght and those days are medium carb days
The days you are looking for muscle mass are your high carb days

Days off or cardio are a mix of low carb and / medium.

Example

Sunday-Calves / Low carb
Monday-Strenght / Medium
Tuesday-Calves / Abs / Cardio / Low carb
Wednesday-Strenght / Medium
Thursday-Off / Low carb
Friday-Mass / High carb
Saturday-Mass/High carb

Now you can divide your body anyway you like, 3 days a week, 4 days a week, hell even 5 days a week, but 1 rule is not to have any more than 3 days of high carbs together or you run the risk of gaining too much fat.

Low carb days
Carbs only at breakfast

Medium Carb days
Carbs at breakfast and during workouts

High Carb days
Carbs at all feeding opportunities.

No other rules except use the mirror and gauge depending on your strenght for the day. If you are feeling too run down then up the carbs at breakfast first.

See where that takes you

Questions?

[iuhoosiers]

I will try this, but how do you gauge carbs just by the low medium and high days or by grams also? Sawadeekrob you have had success with carb cycling as a cutting tool?

[BACKIN]

Carb cycling does work I have done it in the past based on the type of workouts I was doing and my end result goal. Figure out what your taking in in grams of carbs right now and judge it from there you may have to play with the intake a little but you can figure it out based on how your body reacts. Are you shooting for mass or more of a lean look?
If it is mass you may just have to live with a little extra fat for a bit but once you get the muscle base you want you can cut the fat down and be leaner and bigger.