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In two weeks: 5 sessions of intense cardio (sprinting) of 15 minutes each; 9 sessions of moderate to heavy lifting of 45 minutes to 1 hour each.

This is my planned schedule, all of it during a caloric surplus. Also, note that the cardio sessions are planned for my off days from lifting. I've been working out for 3 months, in a bulking phase (no cardio), went from 123 lbs to 143 lbs (5'9 height). Noticing a bit of fat collecting on my belly area, the rest of the body looks fine. My questions are:

  1. Would this plan be an optimal solution for increasing muscle mass while keeping fat gains to a minimum and reaping the other benefits of cardio (I would not be eating at a deficit)?
  2. Will this amount of cardio affect my muscle gains?
  3. Should my pre and post workout meal remain same for the cardio sessions or what would be an ideal recommendation?
  4. Is cardio, during a caloric surplus, worth it?

Also, my conditioning with respect to cardio is negligible. I do a desk job and don't have any other sports activity during the entire week.

My question is a direct reference to this youtuber I follow.

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Would this plan be an optimal solution for increasing muscle mass while keeping fat gains to a minimum and reaping the other benefits of cardio (I would not be eating at a deficit)?

Only you can answer that question. Depends on how heavy you are lifting :). Lift heavy and do lots of it (high volume) and you'll build.

Will this amount of cardio affect my muscle gains?

If you'll still be on caloric surplus, then absolutely not. Cardio will only make you feel more energetic and alive.

Should my pre and post workout meal remain same for the cardio sessions or what would be an ideal recommendation?

You're just prematurely micro-optimizing at this point, my man. Eat at TDEE on cardio days, eat slightly more than TDEE on lifting days, moving most of your food post workout.

Is cardio, during a caloric surplus, worth it?

Cardio is always worth it, despite all the bro-science memes against it. Just don't overdo it.

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  • So, how many hours prior to cardio should I eat my last meal (last meal as in before cardio). Is there an ideal recommendation? I'd do cardio on late evenings if that helps.
    – Zaitorious
    Commented Feb 20, 2018 at 17:43
  • Depends on your TDEE and when you go to the gym. If you're going to the gym first thing in the morning, then just have a few hundred calories (you don't need much because you are already energetic and rested from sleep. I'd recommend maybe a fruit+oat bowl) and a nice cup of black coffee. Go to gym, workout, then enjoy the rest of your calories as you please.
    – wyas
    Commented Feb 22, 2018 at 15:48

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