Goals
To tone up core/upper body (but don't want to bulk)
To hit under 200

Stats

Age:26
Male
Weight:215 (was 228 1 month ago when i started)
Height: 6'2

Injuries: none
Diet: water, lean meats, and fruits/veggies, dairy (free food from work)

What I have been doing (I work 2 full time jobs so a little inconsistant)

Mon/fri/sat: 1 hour kickbox (focus mainly core/legs), 1 hour MMA training

Every other say: 45 min warmup/stretch 2 mile run to gym or 5 mile run if I get off work to late for gym, then a 10 3 minute rounds on heavy bags, followed by ab machine workout and pullups. 2 mile run home and then 20-30 mins of yoga.


So far I have toned up some and lost 13 lbs in the last month. Next week I will be adding in 3-5 mornings a week of 1.5 hours of MMA training.


I'm not really sure what I'm doing and could use some help of things I should add/remove. I've just been making it up fully as I went along. Thank you in advance for your help.

This post was edited by gibbles on Oct 11 2017 02:00pm

Watch your inflammation and energy levels if a lot of this is new to you. If you start feeling wiped out midday or early evening, cut back so you have a more sustainable routine.

Try to take carbs right before or after your workouts, and limit carbs through the day. If you don't count calories, grab an app like myfitnesspal and it will help you eliminate a lot of questions about how many calories you need to eat & burn.

How is your morning energy? If you leave work too late for the gym maybe you could go before you start work. Or join a different gym if there's one open later

If you can find time to get under barbells for a few hours each week you'll burn more post-workout calories and you'll get stronger.

one of my jobs end this week. So I was going to try to switch to a full morning person. Rather than do it all at night.

My current plan.
Mon night: kickbox/train
Tuesday-thursday morn: train, run, gym
Friday nigth: kickbox/train
Saturday: kickbox
Sun: just have this be a bike/stretch relax type of day.

I'm limited by work hours, when the MMA gym runs their classes, and also that the other gym I go to is only 8-10 but only one that has bags to train on within running distance.

I have yet to notice my energy levels really bothering me.
I'm used to working 10am-4am doubles for 100+ hour work weeks. So now I'm going to a 30-40 hour work week adding in all the training has not effected me much

This post was edited by gibbles on Oct 11 2017 02:38pm

If your goal is to tone up core / upper body and get under 200 lbs you are on the right track... Heck you lost 13 pounds in one month mate congrats! Just keep doing what you are doing and listen to your body.

100+ hour work weeks should never have allowed you to get overweight to begin with in my opinion, but I realize that more and more "work" means sitting down at a desk or otherwise not moving much at all now a days :/ 14-15 hours of actual work every day for 7 days a week is a lot and will keep you shredded provided you don't gorge yourself.

I think a 30-40 hour work week will do you well and give you more time to meet your physical goals.