Is it okay to switch to something like 3-4 meals a day for fat loss instead of 5-6 meals? Any good meal plan ideas that are easy and cheap to prep?
Do I need to do a crazy amount of cardio a day and steps to get abs? I was told that I needed to do 10K steps daily and 1 hour of cardio 5 days a week plus a heavy-duty workout daily where every rep was very slow and focused by my coach. I feel a bit misguided. Would it be possible to do a 4-day workout plan (Upper/Lower plan)? Since I work 12 hours a day and I need extra time to make a career change and study, I can’t just be working, gym, and then bedtime every day. That’s not a life.
I only get one break per day at work to walk for up to 45-50 mins.
Any ideal workout plans and cardio/steps for the busy person who is trying to cut body fat? I’m currently 155lbs 5’8 at about 14-15% body fat. Stubborn belly fat. I was 185lbs 9 months ago and I’ve gotten a lot leaner and healthier. Haven’t lost much strength at all which is good. Just leaner around arms/legs/neck/upper chest. The belly is flat but stubborn to lose any fat. I never had six-pack abs once in my life even when I was 100lbs as a skinny teen. I’m trying to get abs as one of my big fitness goals.
Okay, awesome. I hate eating 6 meals a day and having my life revolve around meals.
Would 3-4 days of 25 mins fast walk on a treadmill (8 incline at 3mph) or stairsteps be okay?
Nothing particular in mind but I have read that Upper/Lower plan is pretty ideal for 4 day a week plan. Any good upper/lower plans templates?
About 2000 avg daily. I was hitting 7000 avg. but it’s been too much of a struggle lately with work and no breaks allowed. Work has been rough lately.
Upper
Exercise Sets x Reps
Bench Press 3 x 3-5
Pull Ups 2 x 6-10
seated cable Row 2 x 6-10
Dips 2 x 6-10
barbell row 3 x3-5
Dumbbell Shoulder Press 3 x 6-10
Curls 3 x 10-15
Dumbbell Skull Crushers 3 x 6-10
Lower
Exercise Sets x Reps
Squat 3 x 3-5
Hack Squats 2 x 6-10
Leg Extensions 2 x 6-10
Stiff Legged Deadlifts 3 x 5-8
Leg Curls 2 x 6-10
Calf Raise 3 x 6-10
after each of those 4 meals can you squeeze in a ten minute walk?
I haven’t read all of your posts but this is pretty sedentary. I don’t really think step counts are the end all be all but you should be getting more than that. Like @throwawayfitness said do more around meal times, do a bit right after work, pace when you’re brushing your teeth. Walking is great for a ton of things and low impact
I can squeeze in 10-minute walks total - one time after work, not after each meal. I only get one break at a set time daily. Work has been rough, not allowed to split up my breaks anymore. I’ve been skipping breaks because of the amount of work
God no. I stopped working with him a little while ago. It wasn’t working out for me. Too much pressure and yelling from him. He also wanted me to pay him $8000 for another year with him for some meal plans, workout plans, and some “motivational speeches”. I’ve should have listened to my gut instinct. Funny part, was I may not know everything about bodybuilding and fitness or claim to be a expert, but I do have a nasm certification (I almost become a personal trainer a few years ago) and I know some stuff and my coach doesn’t have any certification (not that it really matters but…), he had no clue about fiber intake, building workout plans, etc. He thought one of my main issues with not building muscle was because I was wearing converse shoes instead of Nikes sneakers. Seriously.
I would take 2 walks a day if I could. Problem is, I only get one break at work and I work 12 hours (office desk job) a day. Then I come home to change clothes and go straight to the gym. Then come home, eat, go to bed. repeat. Weekends I work a different job for extra money. I can do that on Saturday/Sunday.
I think Louie said, “a powerlifting routine and a cutting routine are the same thing, the only difference is calories.” Something like that anyway.
