You need someone to say it straight,

You’re 35.
You’re 5’10.
You weigh 145.
Your biggest muscle right now is discipline, not mass, and we’re about to fix that.

Should You Be Doing Cardio?
Short answer No. Not if the goal is size.
You’re in a surplus-building phase, and cardio right now is like bailing water out of a boat while trying to fill it. You're burning calories you clearly need to keep.

Unless you're 20%+ body fat or doing it for heart health, drop the cardio for now.
Skeletal Muscle Hypertrophy after Aerobic Exercise Training:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4523889/

What You Do Need:
1. Food. More. Like… Way More.
Track your cals. You’re probably eating 2200 and thinking it’s 3500.

You need to be at ~18–20x your bodyweight in calories just to start gaining.

That’s 2600–2900+ calories/day, minimum.

If you're not gaining 0.5–1 lb/week? Add 200 more and keep going.
International Society of Sports Nutrition Position Stand: protein and exercise
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

2. Lift Like You Mean It
   You said you lift Mon-Wed-Fri-Sat? Cool , but what you do on those days matters more than the days.

Focus on big compound movements: Squat, bench, deadlift, rows, overhead press.

Progressive overload is the law .... if the weight’s not going up, your muscle won’t either.

Every session should be a battle with the logbook.
Interesting read on: Hypertrophy Energy Balance
https://www.intechopen.com/chapters/1200748

3. Recovery = Growth
   Sleep 7–9 hours — non-negotiable

No intermittent fasting, no skipping breakfast

No “clean eating” if it means you're under-eating. Clean + small = small.

Gear Talk (If You’re Thinking About It)
If you're even thinking about running a cycle at 145, Don’t.
Your body’s screaming for food and basic overload, not Test E.

You’ll gain 10 lbs on a cycle, lose 12 after because your training and eating aren’t ready yet. Gear multiplies effort, not excuses.

But hey, if you’re gonna do it anyway, We all will still help you run it smart. Better that than you pinning bro science and wondering why your nipples are itchy and your gains disappeared.

You don’t need cardio. You need food.
You don’t need a fancy split. You need to lift heavy, eat more, and recover harder.
Track your cals. Log your lifts. Sleep like a savage. Then, and only then, maybe think about a cycle.

If your main goal is to put on weight, cardio isn’t really necessary – at least not in the typical sense. That said, adding in 2–3 light cardio sessions a week can actually help with overall recovery and keep your cardiovascular system healthy. Just keep it super low intensity, think heart rate under 100 bpm, for about 30–40 minutes. Walking on a treadmill, cycling, elliptical, or stair stepper all work. Just try to do it separate from your lifting sessions if you can. You don’t want it eating into your strength or recovery since your main focus is gaining size. Hope that helps, and good luck with the bulk!

If you would have asked me 7-10 years ago I would have said no, cardio is a waste of time when bulking. Just more food you have to eat. Back then I’d even map out the shortest routes if I ever had to walk anywhere, or park as close as I could to avoid burning extra calories lol.

But we’re not in our 20s anymore and our hearts are the most important muscle. So it needs its workout. 3x a week when you’re well fed is sufficient. 30 mins running or HIIT. Something that keeps your heart rate above 140bpm, if not 150. Shouldn’t burn more than 300 calories or so. A big, but healthy mass gain shake after will replenish that. Cardio when bulking may have the added benefit of keeping you leaner.

I’m shot after my workout so I do cardio at another time. I have a treadmill at my house so I just do it sometime throughout the day. So it Would be my recommendation to get some cheap cardio machine for your house, instead of paying someone for a diet or workout which I’m going to send you free. Usually they can be had for $100 or less, sometimes even free. Having it at home is even more clutch when cutting and doing fasted cardio first thing in the morning. Way easier to roll out of bed and do cardio at home then have to drive to the gym.

Post a picture with your face blurred or covered and these guys can estimate your BF%. If you’re wanting to really get after it, you’ll need accountability to make sure you’re hitting your goals.

Don’t dirty bulk. Let’s see how lean you are - it’ll be important for longevity to take things relatively slow.

Low intensity at the end of a workout is ideal in your case but I find it strange you don’t know what your body fat is.

13 yrs old account. Hmm
Are you worried about how much you weigh or how your body looks and feels? My suggestion is to not neglect your lower body and core "the hard stuff" because your lower body has the largest muscles. High intensity in the gym, blinders up and concentration only on what you are doing and building that mind muscle connection with yourself. Eat often throughout the day especially if low hunger. Eat every 3 hrs if possible. Cook enough rice and your go to meat source " chicken/steak/turkey/vinison/bison" for a week and portion it out so you can eat it 3x a day. Be healthy but also endulge in some fun foods too so you don't get bored. I find the stairmaster to be fun cardio because it sucks. Really concentrate on squeezing your quad muscles during it and go slow slow! Build the mind muscle connection!

If you want to be toned, you have to do some cardio that is all there is to it.