To recap: Im a sanitation worker.
I work full time 40 hrs. A week.
I bike home for 3 miles from work every day.
Then I go into the gym and do ONE compound lift. 5 sets 4 reps. As heavy as I can manage or as much as the machines will give.
So a single night may look like:
3 mile bike ride then bench press.
Or 3 mile bike ride then pull ups or some lat pull down
Or 3 mile bike ride and ab wheel
Here is what I have to show for 1 month of this. Keep on mind, im not eating cleaner. Im just eating whatever.
Ive lost 3/4 of an inch off my waist. My chest is getting more toned. My core is looking tighter and even my intercostal muscles around my ribs are getting more pronounced.
I have lost it least 6 pounds and my biceps are looking a bit bigger and a bit more vascular.
One thing that has happened is that I leave the gym WANTING to do more. But I dont do that. I dont want to cause myself to potentially burn out. So that’s a nice psychological trick that Ive encountered. Not doing more makes me want to do more the next day which keeps me going on the daily.
I would recommend doing this if you’re dealing with depression and are slightly out of shape or skinny fat or could stand to slowly burn off 10 to 20 pounds.
If you’re more experienced, them this likely aint gonna do shit for you or you are already doing WAY MORE than what Im doing now.
I dont want to spam the forum with this on the weekly. But now im starting month 2 and Ill check in with you guys at the end of December.
I know you said you just ate “whatever” but could you be more specific? You don’t put any thought into diet, or you just aren’t hyper focused on it?
Prepare to be mortified. This is a typical day of food.
1 Jimmy Dean breakfast burrito
2 packets of ramen
1 turkey sandwich. 2 slices of bread and turkey
A protein shake
1 screw driver (vodka and orange juice)
When I mean whatever, I mean whatever. I just try my best to not over eat and just eat til im full.
Next month, Im going to do basically the exact same thing except try to make sure my protein macro takes priority over everything else and STILL just eat whatever.
If I really wanted to; I could reach my goal weight within 3 weeks of super clean eating and extreme diet discipline. But let’s be honest. That isn’t a lifestyle. It’s a diet. Something that no matter how long I stuck to, my mind would percieve as ending eventually and id go back to whatever the hell Im doing now.
I’m only slightly mortified lol.
I agree with how you feel about lifestyle vs. diet. For new year I think I am going to take your advice on exercise, something has to give.
Yeah. Im a little 2ish months in now. And Ibe noticed all im doing is a push pull split with 3 mile biking every day.
Look up two or 3 compound push and 2 or 3 compound pull excersizes and then alternate those and do them as heavy as you can for 5 sets 4 reps. Or 4 sets 5 reps.
Can take not much more than 30ish minutes a day.
It will work.