I lift about 4-5 times a week for the last 20 yrs...semi pro mma fought for 5 yrs in my late 20's and trained up until a few years ago...38 now and still have a 355 bench snd a 405 dead and a 495 squat...weigh 225lbs at about 13% bf right now...cardio is limited to about 15 mins before I lift and sometimes like 10 mins after depending on time ...lifetime gym rat here ...