Release Your Brakes! - A Fastlaner's Guide to Optimal Energy, Focus and Health for Maximum $$$

[Guest-5ty5s4]

I've been trying to cut for some time while also hitting the gym. Actually following the Kinobody program. It's been working great, when I actually follow it (I miss a lot of the workouts). My biggest issue recently has been that I've joined a swim team again and now I have no idea what my calories should be - it was easier to get my body fat lower when I was less active. Any tips on that?

 

[Guest-5ty5s4]

Kinobody is great.

Why do you miss workouts? Adherence is king, I'm happy to program something custom for you that you enjoy/like to ensure that you complete more workouts, these things add up over time.

You say you are more active but finding it harder to lose weight? How so? I wouldn't try to compensate for calories that you used swimming. The total is likely around a heaped spoon of peanut butter.

Let me know your height, weight, age and I can help you find an accurate calorie number to work off too.

I don’t have a structured time and place that I do my workouts - sometimes I do them at home in my garage gym and sometimes at the actual gym, different days depending on what appointments and activities I have in the evenings, and this messes me up - now with swim training, another activity. Definitely a commitment issue!

Yes I find myself hungrier and eating more when I do more cardio. When I do less cardio, I can eat less and stick to a deficit. I’ll send you a message.

 

[perchboy]

I have a gym membership but working out at home saves me so much more time and there’s less hassle since I don’t have a car.

Can y’all critique my homemade Perchboy program?

The equipment I have is:
-2 adjustable dumbbells
- pull up bar
- dip bar
- 30 lb kettlebell
- resistance bands
- ab roller

A: Dips 8-12, skull crushers 3x8-12
B: dumbell rows 3x8-12, bicep curls 3x8-12
C: dumbell shoulder press 3x8-12, lateral raises 3x15-20
D: Bulgarian split squats 3x5-8, plank, ab roller

Thought I’d throw in a shoulder day since i got woman shoulders but I’m tryna look like Hercules.

 

[John D.]

What is the most efficient form of cardio I can include?

Like, which one gives you the biggest calorie burn for your time?

I've heard people rave about walking 10k steps a day, but man that's a lot of wasted time just walking. (I can easily hit that when I have some errands to run, though.)

Running makes my knees hurt on leg days so I try to include a bit of incline walking while at the gym.

Right now I'm 3 months deep into a cut and do 6 days a week PPL. Far from optimal, but I like staying in the habit of training every day.

 

[perchboy]

Whenever I do heavy compounds like squats for example, I can’t even take my legs to the max because my core gives in first. My cores weak asf. Any tips on strengthening it?

Im just hitting a plank at the end of every sessions right now.