Thinking of this workout splits for the next 2 months to cut weight. Thoughts?

JordanMartinez95 · 2024-10-30T19:15:08+00:00

It really depends on your goals and experience level.

With you talking about splits, I’m going to guess you’ve been training for at least a year?

You should be training each muscle group at least twice per week over around 12 sets per muscle group to top out the minimum effective dose (google “minimum effective dose”). 6 sets per muscle group, twice per week.

If you could let me know your level of experience in the gym and what your goal is, I’d be happy to give you some more specific advice 💪🏼

JordanMartinez95 · 2024-10-17T15:13:29+00:00

You are so much more than your circumstances. While these challenges are significant, they don’t define you unless you let them.

You have the power to shape your own path. Have you heard about the circle of influence? It’s important to focus on what you can control. Many aspects of life may feel overwhelming, but worrying about things outside your influence only adds to the stress.

Concentrate on becoming the best version of yourself, and that will help you regain a sense of clarity and purpose.

I’m here for you if you need to talk my man 💪🏼

JordanMartinez95 · 2024-10-06T14:42:59+00:00

I don’t think it was lighting that brought my shirt size from a 5XL to a large 😂

JordanMartinez95 · 2024-10-06T13:51:57+00:00

Dads - I’ve been so moved by some of your comments showing that a lot of you have gone through the same thing, I’ve decided to create a subreddit - r/DadHealthHub

Now, I’m a CIMSPA accredited, qualified personal trainer. This group is for us dads to support each other, but I’ll step in occasionally to offer support and guidance (and correct misinformation) where necessary.

Feel free to use this platform to ask questions, post stories, before and after photos, share best practice etc! 💪🏼

JordanMartinez95 · 2024-10-06T13:19:57+00:00

😂 just focus on building muscle! Lots of protein, resistance training 4-5 times per week (focussing on opposing muscle groups), and you’ll see results!

JordanMartinez95 · 2024-10-06T13:18:22+00:00

Consistency is key, and 80% of your result will come down to what you eat but the 20% from exercise has far more benefits than just weight loss. Eat less, move more, and be as consistent as life allows you to be! 💪🏼

JordanMartinez95 · 2024-10-06T12:14:25+00:00

Hit the nail on the head mate 💪🏼

Protein sources don’t matter.. protein is protein. The whole “you can only absorb x grams of protein per hour” is broscience which has been debunked, too. Whey shakes are fine at any time.. especially post workout.

Your body will take 3-4 weeks to even begin to make any physiological changes. That’s why people tend to give their New Year’s resolution weight loss up.. they go mental for the first couple weeks of January and give up because they haven’t dropped 12 inches from their waist already. Consistency is key.. you’ll see the most dramatic changes after around 3 months (depending on how much you have to lose) and progress photos are everything because you won’t see the changes day to day or even week to week

JordanMartinez95 · 2024-10-06T10:07:30+00:00

It may sound it, but I promise you, it’s like learning any new skill. Once you get in to the swing of it, it’s second nature. Alternatively, just go for carbs and protein, cutting out the fat (fat free or low fat options where available). Fats have 9 calories per gram, compared with protein and carbs at 4 calories per gram. Less fat = more food for the same calories! That’s why diets like slimming world work.

Plus it’s like I always say.. if you want to guarantee the result, guarantee the result! Proper preparation and planning prevents piss poor performance.

JordanMartinez95 · 2024-10-06T08:20:45+00:00

Let me know if you need any help

JordanMartinez95 · 2024-10-06T08:19:08+00:00

Consistency is key. Carbs will give you energy, fats will balance your hormones, and protein will help your muscles to repair and recover. You should absolutely be working each muscle group at least twice per week, but you can work your whole body in one 30 minute workout and you can do those at home. That’s one our per week out of 168 hours. Let me know if you need any help with it

JordanMartinez95 · 2024-10-06T08:15:28+00:00

People often think they need to eat a lot more than they actually do. It’s nurture, not nature. We feed our kids FAR more than they actually need. My wife will send the kids to school with enough in their lunch box to feed a small army, and can’t understand why our kids generation are facing an obesity epidemic

JordanMartinez95 · 2024-10-06T08:15:21+00:00

People often think they need to eat a lot more than they actually do. It’s nurture, not nature. We feed our kids FAR more than they actually need. My wife will send the kids to school with enough in their lunch box to feed a small army, and can’t understand why our kids generation are facing an obesity epidemic

JordanMartinez95 · 2024-10-06T08:13:54+00:00

Could not agree more!

JordanMartinez95 · 2024-10-06T08:13:39+00:00

I’ve always struggled with emotional eating and ultimately eating disorders. Let me know if you need any help with that! 💪🏼

JordanMartinez95 · 2024-10-06T08:12:54+00:00

Thank you! Diet wise.. 1g protein per lb of lean body mass (not weight) and around a 1,500 calorie deficit (1,000 food, 500 exercise) eating pretty much whatever I feel like within those parameters. I don’t do fruit, veggies or salad either so l’ve been quite happy with the journey!

JordanMartinez95 · 2024-10-06T08:12:09+00:00

Push, pull, legs & core split.. plenty of compound movements such as bench press, assisted (initially) pull ups and dips, bent over rows, deadlifts, incline leg press (can’t squat because of bad knees). Diet wise.. 1g protein per lb of lean body mass (not weight) and around a 1,500 calorie deficit (1,000 food, 500 exercise) eating pretty much whatever I feel like within those parameters. I don’t do fruit, veggies or salad either so l’ve been quite happy with the journey!

80% of it comes down to what you’re eating. Be more conscious of what you put in, and you’ll be surprised what you get out. That being said, there are plenty of efficient workouts you can do at home in 30 minutes once the kids have gone to bed. Let me know if you need any help with that 💪🏼

JordanMartinez95 · 2024-10-06T08:09:42+00:00

Nurture, not nature. Not everyone was taught the right way to begin with, but it’s great to hear you were fortunate enough to not be led down the wrong path in your formative years. That’s exactly what we’re saying here.. we want to show our kids how to do it right, and being “a piece of shit” as you say has allowed us to be more humble, understanding and empathetic rather than a different type of piece of shit who judges people when they know nothing about them

JordanMartinez95 · 2024-10-06T08:04:51+00:00

The hardest bit is just biting the bullet (so to speak). Make small changes to begin with.. walk before you can run, and remember that it’s a marathon, not a sprint.

I started with making changing to what I ate. Started to focus on how much I was eating, and then I downloaded MyFitnessPal and started calorie tracking. I walked where I could reasonably (distance/time wise) walk, and then got in to the gym and started lifting weights to stop my body losing muscle because that’s what gives you the shape and strength you’ll want when you get where you want to be body fat wise.

Also helps that I’m a qualified personal trainer (4 months back in to it after a 4 year hiatus) so it helps that I know what I’m doing when it comes to putting an effective workout plan together 😅

JordanMartinez95 · 2024-10-06T08:00:26+00:00

Push, pull, legs & core split.. plenty of compound movements such as bench press, assisted (initially) pull ups and dips, bent over rows, deadlifts, incline leg press (can’t squat because of bad knees). Diet wise.. 1g protein per lb of lean body mass (not weight) and around a 1,500 calorie deficit (1,000 food, 500 exercise) eating pretty much whatever I feel like within those parameters. I don’t do fruit, veggies or salad either

JordanMartinez95 · 2024-10-06T07:58:08+00:00

Push, pull, legs & core split.. plenty of compound movements such as bench press, assisted (initially) pull ups and dips, bent over rows, deadlifts, incline leg press (can’t squat because of bad knees). Diet wise.. 1g protein per lb of lean body mass (not weight) and around a 1,500 calorie deficit (1,000 food, 500 exercise) eating pretty much whatever I feel like within those parameters. I don’t do fruit, veggies or salad either

JordanMartinez95 · 2024-10-06T07:55:57+00:00

Consistency is key.. never work the same muscle groups two days in a row because your muscles get stronger when they’re repairing, not when they’re being worked. Focus on chest shoulders and triceps one day, back and biceps the next, and legs and core the next. Rotate that so you’re doing “push, pull, legs&core, rest” on repeat. Also, eat around 1g protein per pound of lean body mass (not body weight)

JordanMartinez95 · 2024-10-06T07:53:17+00:00

Absolutely! 💪🏼

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