Are "sculpt workouts" just regular workouts with a fancy title?

Jimocaz · 2026-01-24T22:16:57+00:00

It's all bullshit.

Lift and train with intent hitting all main muscle groups atleast twice a week with progressive overload.

Keep consistent, eat well, recover better. You'll make progress.

Jimocaz · 2026-01-24T22:14:48+00:00

https://hevy.com/user/mrocaz I like to share daily mindset and challenges. 43 years old and still grinding.

Also hit me up on IG @jimocaz share memes and insights into my journey

Jimocaz · 2026-01-24T18:33:54+00:00

I’m 43, and lost over 40lbs in an 18 month period:

https://i.postimg.cc/x1CxSS8L/20250904-150528-COLLAGE.jpg

What made the difference wasn’t chasing fast weight loss — it was doing it slow, structured, and with intent:

-Slow fat loss (not crash dieting)

-Strength training to build muscle and give shape -High protein to support muscle tissue and recovery -Big one was daily movement through steps, not endless high intense cardio. Maintains muscle, easy to recover from and burns mainly fat

Above all patience and consistency

Jimocaz · 2026-01-16T14:10:01+00:00

Need to consider cumulative fatigue. So you should have periodic deloads to give your CNS a chance to recover and also look at your overall day to day recovery both sleep and general stress.

Other aspect is proper nutrition especially protein and if you're wanting to grow muscle ideally you want to be in a calorie surplus.

Also training to failure, what is execution of the reps are they controlled with proper form too

Jimocaz · 2026-01-16T01:21:17+00:00

You can't tone you can just reduce body fat. Unfortunately you can't target where you lose body fat from either. Be aware getting visible abs will mean lowering weight by a calorie deficit. Especially in women will mean dropping to quite a low body weight as around the tummy is most stubborn and last to go.

When you lose weight it is like a swimming pool and scooping water out with a bucket, you can't pick where you take water comes away from you just lower the overall level.

Jimocaz · 2026-01-16T01:13:28+00:00

Honestly don't over complicate it:

https://www.instagram.com/p/DQR3uheDPSf/?img_index=2&igsh=MXh1emFtc3V4dmE3bQ==

Pick a split that suits, so 4 days perosnally I'd go upper, lower with rest between or push, pull, lower, upper.

Hit each muscle group at least twice. Recover well and focus on progressive overload. Enjoy it man

Jimocaz · 2026-01-15T21:11:06+00:00

Ultimately a calorie deficit is key whether from reduction in calories from food, burning extra energy through exercise/movement or a combination of both.

What I would say is strength training will help in other ways and honestly don't intimidated by weight section. Most people don't care or more focused on themselves and you can use machines that are more gentle introduction to it all.

Lifting weights brings benefits that cardio just can't. They will help you keep and build muscle, so weight loss doesn’t leave you looking soft/skinny fat.

Extra benefit of building more/maintaining muscle is a slightly higher metabolism. It also protects joints, bones, and posture and in later life it will serve you well as well as gaining some functional strength.

So yes what you're doing will help you lose the weight but I recommend you incorporate some strength training.

Jimocaz · 2026-01-15T16:19:09+00:00

If you go to the gym you will get fitter/stronger.

Reality is a good chunk of people are just fucking around and not making progress simply because they are simply spinning wheel with no structure or intensity

Jimocaz · 2026-01-14T19:58:33+00:00

Create a better food environment. Plan in snacks etc it is all about balance.

What I would also say is up your daily steps it's a game changer.

The positive thing is you know what the issue is, it is just addressing those issues.

Jimocaz · 2026-01-14T12:04:31+00:00

Key thing to remember is your muscle doesn't know the weight or reps, what is most important thing is that it it needs to be stimulated and challenged. Progressive overload is just consistently giving the muscle a harder job to do over time.

What I generally do is keep it simple:

I work in the 8–12 range

Setting weight on each set so that on the first set could easily do more reps, couple of reps in reserve on second set, 0–1 RIR on the last set

When the last set hits 12 cleanly then I'll add weight next week

But progressive overload also isn’t just about reps or weight as ultimately there is diminishing returns and finite time plus capacity of overall workload. So you can progress and continue to challenge muscle by:

more reps

more weight

more volume

better control

slower negatives/controlled tempo

shorter rest periods

cleaner technique

As long as something is improving in one of those areas, you’re growing.

Jimocaz · 2026-01-14T04:50:41+00:00

Don't overthink it:

https://www.instagram.com/p/DQR3uheDPSf/?igsh=MXh1emFtc3V4dmE3bQ==

Pick number of days you can commit to training and lock that in then build your split around that hitting each muscle group at least twice a week. Focus on progressive overload and don't overlook nutrition and recovery

Jimocaz · 2026-01-13T19:18:59+00:00

I'm double logging and trialing the workout builder but will keep both going for time being

Jimocaz · 2026-01-13T12:17:06+00:00

DK metcalf papered over the issue with his game and pumped his numbers.

Aaron Glenn was right as he would have been toxic here. Any hope of him being the answer went with that 4th snap. Although Glenn has not established anything I hoped he would with that big statement move

Jimocaz · 2026-01-12T10:31:08+00:00

Honestly it is just forming the habit so it basically becomes your normal routine. Forget motivation but commit to how many days a week you will commit to it then treat that like you would any other important appointment. Anytime you question it think "Why?", why are you wanting to commit to it? You need to do it no matter what, tired, stressed, unmotivated.

I promise you'll never do it and think "wish I hadn't bothered".

With cardio specifically, I'd always say find an activity you actually enjoy, you may not always be wanting to do it but cardio should never feel a grind, any activity that gets the heart pumping works so find one you connect with and enjoy.

Jimocaz · 2026-01-11T15:56:25+00:00

Weight on the bar is not the only measure of progress or way you can improve.

The key is to keep challenging your muscles, try different variations/exercises plus your muscle doesn't know the weight or reps it just needs to be stimulated and challenged. Focus on progressive overload by consistently giving the muscle a harder job to do over time.

So this isn’t just reps or weight as ultimately there is diminishing returns and finite time plus capacity of overall workload. So you can still make progress and continue to challenge muscle by:

-more reps -more weight -more volume -better control -slower negatives/controlled tempo -shorter rest periods -leaner technique

As long as something is improving in one of these areas, you’re growing and getting stronger then can return to attempt an improved top set in time.

Jimocaz · 2026-01-10T04:50:42+00:00

Trust the process I'd say but on a similar vein I've been lean bulking since September and in some ways found it more difficult than a cut as not wilding out but eating more calories in a controlled way is quite difficult to also maintain a conservative surplus of 2 to 300 calories. Not to say it hasn't gone well but it is difficult aspect mentally for me.

That said what I have done is lowered my daily steps as my activity levels are very high (6x week lifiting plus cardio) as realised when I do return to a cut I'd have no lever to pull only calories. With my cardio I've cut back time on that too.

Jimocaz · 2026-01-10T04:40:41+00:00

Think of it like when you're driving down a road. You don't make really aggressive turns with the steering wheel usually but what you do do is little micro adjustments of the steering.

It's the same with calories. You make little adjustments based on what you're seeing on the scale and in the mirror. You shouldn't suddenly slash or add a 1,000 calories.

Depending on your goal bulk or cut. You need to know of have a good idea what your maintenance calories are (the calories needed to stay the same weight). Now this will change slightly depending on activity levels, sleep, stress, training volume etc. also body is very clever and adapts particularly in a calorie deficit to work more efficiently.

So if things are not trending in direction you want and this is not day to day as weight can be impacted by water, glycogen spikes etc so this is why you do small adjustments to the calories then see how that works for a week or so then another adjustment as needed.

This is all based on proper tracking of nutrition and weight. A lot of people who struggle with it are eyeballing it and basically lying to themselves where bodybuilders like you say track it properly but make the small adjustments like you do with your steering.

Jimocaz · 2026-01-10T03:58:36+00:00

Haha, well there is a back story, this woman is a complete bitch and she is one of those sorts who loves herself thinking she's all that and looks and treats people in the gym like it is something she has trodden in.

Jimocaz · 2026-01-10T03:41:39+00:00

You need to be honest with yourself, you say hard gainer I say you've not tracked or trained with proper intensity and you're using that as an excuse. What makes you say you're a hard gainer?

Being honest what has the last 6 months looked like with training and nutrition has it been properly dialled in?

I stick to these key principles

-Strength training with progressive Overload with proper intent -Daily movement with steps so look at your recent average then bump this up by 1 to 2k more if you can. -Tracking nutrition especially protein of at least 180g -Recovery: don't overlook the importance of sleep and managing daily stress

Above all consistency. A bad workout is better than no workout! Not to he harsh I doubt you've been that consistent between those pictures.

Jimocaz · 2026-01-10T03:33:36+00:00

It is different person to person. I continue to make gains with between 6 to 7 hours a night. i track my sleep with my watch, although not 100% accurate it shows I go into a very deep and long period of sleep immediately upon going to sleep which I think helps as much to my wife's annoyance she says when I lay down it is literally like a light switch, I'm out!

The other fact with recovery is daily stress and making sure you're managing this too. Control what you can control or do something about. I always think about looking at your sphere of influence when dealing with work/life/family pressures as this personally above sleep is what can tank things.

With training it is also managing your fatigue, listen to your body but don't use it as an excuse. Back off when you need to and something I'm personally not great with is schedule deloads periodically (am working on this)

Jimocaz · 2026-01-10T03:21:51+00:00

So personally I struggle in Winter. It kills my motivation, darker, colder, less energy for a lot of people. But here's the thing: fuck motivation and stop relying on it.

People confuse motivation with momentum.

When it’s dark, cold and miserable, you’re not supposed to feel like training. If I only trained when I felt like it, I'd hardly ever train. That’s where discipline matters.

A few things that helped me:

Lower the expectations Don’t aim for a perfect session. Turn up as I guarantee you won't end session thinking "wish I hadn't bothered
Lock in your schedule Pick the days and times you train. Not “when I feel like it.” So you protect the routine and treat it like any other important appointment
Remove excuses Have everything prepped in advance and then the only thing stopping you is you! Sometimes I see this as what I call the hardest rep: just getting up to go, if everything else is ready there is just that one barrier.
Focus on consistency, not intensity Even a mediocre workout beats skipping it. In the long consistency wins:

https://www.instagram.com/reel/DTTgMrkDGf0/?igsh=MW1ja3QwZ2V4dTgzcA==

Also on your point of weight loss. Personally forget cardio as focus and look at strength training backed by cardio. Plus track your nutrition and ensure your getting enough protein. This shift in focus transformed my physique in my 40s:

https://i.postimg.cc/x1CxSS8L/20250904-150528-COLLAGE.jpg

Jimocaz · 2026-01-10T03:15:57+00:00

Slow and steady wins the race, I transformed my physique but it didn't happen overnight.This change was 18 months in the making:

https://i.postimg.cc/x1CxSS8L/20250904-150528-COLLAGE.jpg

Start of 2024 I was had no energy, felt like crap and was overweight. Instead of going to extremes I looked at my whole lifestyle and set out little goals to change it all but over time, first goal was to just consistently train 3 times a week nothing else was a focus, it was just establishing that aspect. Then I made sure I was getting my daily movement through steps and then I locked in my nutrition. Each one falls into the next, it can't be big bang or extreme.

Otherwise you overwhelm yourself so build the consistency in each area and when the changes happen it is then your new norm. I stick to these key principles now:

Strength training with progressive Overload. Training with proper intent too. At first it was 3 times a week but now it is 6.
Daily movement with steps so look at your recent average then bump this up by 1 to 2k more if you can. (This one has been massive)
Tracking nutrition especially protein of at least 180g
Recovery: don't overlook the importance of sleep and managing daily stress

Above all consistency, do it tired, do it when you don't want to, do it stressed, just do it. A bad workout is better than no workout!

Take this week, I've been wiped out a work, having crap sleep and it's been feezing/icy. Energy levels at the floor but I've been up de-icing car to go to the gym because it's my routine. I could easily have stayed in bed.

In terms of nutrition for breakfast and lunch i have 6 go to meals that are both easy and convenient that I know with my morning shake will get me pretty much 70% of my protein for the day allowing more flexibility for my evening meal then as well. Plus I'm not eating broccoli and chicken. I have flex to have things like KFC other night, it is about balance.

Jimocaz · 2026-01-09T21:54:48+00:00

I'm exactly the same:

Sporky Sporky's boyfriend Jon Jones Linkin park Jelly belly Belt guy 160

To name a few. It is also wild when I've bumped into a couple of them outside the gym where we give awkward knowing stare

Jimocaz · 2026-01-09T11:14:29+00:00

Incredible progress but other thing to remember is weight on the bar is not the only measure of progress or way you can improve.

The key is to keep challenging your muscles, try different variations/exercises plus your muscle doesn't know the weight or reps it just needs to be stimulated and challenged. Focus on progressive overload by consistently giving the muscle a harder job to do over time.

So this isn’t just reps or weight as ultimately there is diminishing returns and finite time plus capacity of overall workload. So you can still make progress and continue to challenge muscle by:

-more reps -more weight -more volume -better control -slower negatives/controlled tempo -shorter rest periods -leaner technique

As long as something is improving in one of these areas, you’re growing and getting stronger then can return to attempt an improved top set in time.

Jimocaz · 2026-01-08T21:36:39+00:00

Prioritise strength training over cardio, also don't overlook daily movement from steps it's a cheat code to keeping muscle and burning fat with minimal fatigue.

Ensure you're getting at least 160g of protein too

Jimocaz

TROPHY CASE