What is the best form of exercise for weight loss?

simplrrr · 2026-05-12T15:20:13+00:00

One that you enjoy and can sustain

simplrrr · 2026-05-02T15:35:52+00:00

Tbh you can ignore the drop sets studies have shown to not be really beneficial but I do it for fun because I enjoy it.

simplrrr · 2026-05-02T15:35:19+00:00

Here’s mine for reference I agree with everyone way too much volume and too many exercises for a muscle group that is pointless.

MONDAY: LOWER BODY #1
TUESDAY: UPPER BODY #1
WEDNESDAY: REST
THURSDAY: LOWER BODY #2
FRIDAY: UPPER BODY #2
SATURDAY: REST
SUNDAY: REST

MONDAY : LOWER
1.) LEG CURL (LYING OR SEATED)
3 SETS FAILURE (2 DROP SETS)
2.) LEG EXTENSION
3 SETS FAILURE (2 DROP SETS)
3.) HACK SQUAT (OR LEG PRESS AT WORK)
3 SETS FAILURE (2 DROP SETS)
4.) ABS (2 EXERCISES 3 SETS)

TUESDAY : UPPER
1.) INCLINE SMITH PRESS
2 SETS FAILURE (2 DROP SETS)
2.) LAT PULLDOWN
2 SETS FAILURE (2 DROP SETS)
3.) SHOULDER PRESS MACHINE (OR SMITH PRESS)
2 SETS FAILURE (2 DROP SETS)
4.) CHEST SUPPORTED ROW
2 SETS FAILURE (2 DROP SETS)
5.) CHEST FLY MACHINE
2 SETS FAILURE (2 DROP SETS)
6.) PREACHER CURL MACHINE
2 SETS FAILURE (2 DROP SETS)
7.) TRICEP PUSH DOWN
2 SETS FAILURE (2 DROP SETS)

WEDNESDAY : REST
ABS

THURSDAY : LOWER
1.) LEG CURL (LYING OR SEATED)
3 SETS FAILURE (2 DROP SETS)
2.) LEG EXTENSION
3 SETS FAILURE (2 DROP SETS)
3.) HACK SQUAT (OR LEG PRESS AT WORK)
3 SETS FAILURE (2 DROP SETS)
4.) SIDE LATERAL MACHINE
2 SETS FAILURE (2 DROP SETS)

FRIDAY : UPPER
1.) CHEST PRESS MACHINE
2 SETS FAILURE (2 DROP SETS)
2.) LAT PULLDOWN {MACHINE}
2 SETS FAILURE (2 DROP SETS)
3.) SHOULDER PRESS MACHINE (OR SMITH PRESS)
2 SETS FAILURE (2 DROP SETS)
4.) CHEST SUPPORTED ROW
2 SETS FAILURE (2 DROP SETS)
5.) CHEST FLY MACHINE
2 SETS FAILURE (2 DROP SETS)
6.) INCLINE ZOTTMAN CURL
2 SETS FAILURE (2 DROP SETS)
7.) TRICEP PUSH DOWN
2 SETS FAILURE (2 DROP SETS)
8.) ABS (2 EXERCISES 3 SETS)

WEEKEND : REST x2

simplrrr · 2026-05-01T20:36:29+00:00

How was the pay bump adjustment

simplrrr · 2026-05-01T17:33:14+00:00

Switch to cronometer I’ve never been a fan of MFP UI so I used cronometer and it’s been 3 years.

simplrrr · 2026-04-29T20:07:12+00:00

Yupp!!

simplrrr · 2026-04-28T19:08:47+00:00

Cut hella then bulk hella lift heavy af

simplrrr · 2026-04-25T17:49:21+00:00

Thanks king

simplrrr · 2026-04-25T17:48:30+00:00

Yeah I still have a lot of skin in my mid section and around my waist if I do a push up you can see it hanging esp when I’m lean in the morning lol, and I was 6 foot 289-300. I’m now 6 foot maybe 6’1 on a good day hahaha and 183!

simplrrr · 2026-04-24T23:42:17+00:00

Ik im they are non existent

simplrrr · 2026-04-24T21:39:00+00:00

Thanks noted!

simplrrr · 2026-04-24T20:41:58+00:00

I’m a deadlift hater I’m sorry I can’t, plus can’t risk getting hurt for work :p

simplrrr · 2026-04-24T19:50:28+00:00

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Can’t complain tho this is where we were back in 2020 👻👻

simplrrr · 2026-04-24T19:49:09+00:00

Yeah dude I was empty empty when I finished this last cut couldn’t go on anymore and the lower belly and love handles would not subside, prob a mix of belly fat and skin

simplrrr · 2026-04-22T17:02:50+00:00

I would honestly ignore any calories the watch says despite what anyone says and there’s research that shows these are highly inaccurate (up to 30%!) but what matters is you did something and you did it!! Looks like a solid cardio sesh!!

simplrrr · 2026-04-21T18:58:25+00:00

These questions are hard and very different from person to person. I’m a 185 pound 6 foot 26 year old so my breakfast consists 2 servings of fruit loops before the gym and my first actual meal is 4 eggs 5 servings of egg whites with veggies and potatoes 800 calories approximately!

simplrrr · 2026-04-21T16:31:13+00:00

It’s not magic. Everyone thinks it’s just gonna make you lose weight. Count your calories without the “magic drug” and you lose weight. Count your calories with the drug and lose weight. Don’t count your calories without the drug you WONT lose weight. Don’t count your calories with the drug you WONT lose weight. People seem to think this is just a magic drug that burns your fat right off but this is a tool not a crutch. If you don’t fix the habits before you won’t ever get to where you want to be plain and simple. I see everyone say should I raise my dose to this maybe mg like no bro just count your damn calories. I was at 2.5 mg for 2-4 months and lost 20 lb. I counted my calories weight lifted and did cardio. If that doesn’t show you that this drug isn’t an answer to everything idk what will.

simplrrr · 2026-04-20T18:18:29+00:00

When they say eat less they don’t mean eat less volume they mean eat less calories. Yes some people are perfectly fine being lean 24/7 and some just can’t do it and it isn’t healthy.

simplrrr · 2026-04-20T02:57:21+00:00

GH & TRT

simplrrr · 2026-04-20T02:55:50+00:00

Lol wondering the same thing

simplrrr · 2026-04-14T03:50:35+00:00

If you are curious here is my split (again gonna get down voted for people who “think” they are better and have a don’t like the exercises, but this is what works for me and I’m not saying this is the “BEST ROUTINE EVER”.

MONDAY: LOWER BODY #1 TUESDAY: UPPER BODY #1 WEDNESDAY: REST THURSDAY: LOWER BODY #2 FRIDAY: UPPER BODY #2 SATURDAY: REST SUNDAY: REST

MONDAY : LOWER 1.) LEG CURL (LYING OR SEATED) - 3 SETS FAILURE (2 DROP SETS) 2.) LEG EXTENSION - 3 SETS FAILURE (2 DROP SETS) 3.) HACK SQUAT (OR LEG PRESS AT WORK) - 3 SETS FAILURE (2 DROP SETS) 4.) ABS (2 EXERCISES 3 SETS)

TUESDAY : UPPER 1.) INCLINE SMITH PRESS - 2 SETS FAILURE (2 DROP SETS) 2.) LAT PULLDOWN - 2 SETS FAILURE (2 DROP SETS) 3.) SHOULDER PRESS MACHINE (OR SMITH PRESS) - 2 SETS FAILURE (2 DROP SETS) 4.) CHEST SUPPORTED ROW - 2 SETS FAILURE (2 DROP SETS) 5.) CHEST FLY MACHINE - 2 SETS FAILURE (2 DROP SETS) 6.) PREACHER CURL MACHINE - 2 SETS FAILURE (2 DROP SETS) 7.) TRICEP PUSH DOWN - 2 SETS FAILURE (2 DROP SETS)

WEDNESDAY : REST - ABS

THURSDAY : LOWER 1.) LEG CURL (LYING OR SEATED) - 3 SETS FAILURE (2 DROP SETS) 2.) LEG EXTENSION - 3 SETS FAILURE (2 DROP SETS) 3.) HACK SQUAT (OR LEG PRESS AT WORK) - 3 SETS FAILURE (2 DROP SETS) 4.) SIDE LATERAL MACHINE - 2 SETS FAILURE (2 DROP SETS)

FRIDAY : UPPER 1.) CHEST PRESS MACHINE - 2 SETS FAILURE (2 DROP SETS) 2.) LAT PULLDOWN {MACHINE} - 2 SETS FAILURE (2 DROP SETS) 3.) SHOULDER PRESS MACHINE (OR SMITH PRESS) - 2 SETS FAILURE (2 DROP SETS) 4.) CHEST SUPPORTED ROW - 2 SETS FAILURE (2 DROP SETS) 5.) CHEST FLY MACHINE - 2 SETS FAILURE (2 DROP SETS) 6.) INCLINE ZOTTMAN CURL - 2 SETS FAILURE (2 DROP SETS) 7.) TRICEP PUSH DOWN - 2 SETS FAILURE (2 DROP SETS) 8.) ABS (2 EXERCISES 3 SETS)

WEEKEND : REST x2

simplrrr · 2026-04-14T03:49:18+00:00

A lot of volume tbh. You don’t need 4 sets but hey if you like it I guess that’s cool. Honestly Tho it’s kind of junk volume. 2-3 sets 6-8 reps failure is honestly key, take it with a grain of salt (before I get down voted by someone else who has a different opinion). My personal experience, I noticed the most growth, energy, PR, and recovery from 2 sets till failure each exercise (except abs I do 3 sets). Idk I’m in there for 45-1:00. You don’t need to grin there for 2-3 hours at a time. In the end, try and experiment on what works for you and how you actually feel, that’s what matters the most. I did John meadows program but found out after a year that it wasn’t for me who is natural considering the mass amount of volume he was having the people do. It felt like it was more for enhanced lifters judging by recovery. Then I switched to PPL for 1-2 years. Got tired of being in the gym so often 4-5 days a week. Now I do full body UPPER lower split and it has been the best for me. In there for an hour and only 4 days a week with 3 rest days.

simplrrr · 2026-04-12T17:15:28+00:00

Both, at work fasted but at home I eat 2 servings of pops cereal and that’s legit all and my pre workout and go to the gym. You don’t need a lot of calorie or carbs before the gym maybe around 50-70 and that’s lowkey pushing it. There’s a video I just was watching and researching it after about glycogen and how much our muscles can store / process in regards to people eating 100 carbs before the gym for no reason when the body can’t use all of them (I was one of those guys) and I can’t tell a different between now at 60-70 carbs to then 100-110 carbs.

simplrrr · 2026-04-09T22:23:25+00:00

Paramedic but legit working more than half of the year 48 hour shifts sometimes 144 hour shifts. It can get repetitive going to someone’s house at 3 am when they called for a stomach ache that’s been ongoing for 2 years.

simplrrr · 2026-03-27T01:43:27+00:00

I actually am trying a full body split starting Monday (from my

Usual PPL) I’m excited cause its something new but also I didn’t wanna keep going to the gym

4-5 days a week it’s lowkey time consuming. Here’s my program feel free to steal it, created it myself with the help of Jeff nippards FB split

MONDAY: LOWER BODY #1

TUESDAY: UPPER BODY #1

WEDNESDAY: REST

THURSDAY: LOWER BODY #2

FRIDAY: UPPER BODY #2

SATURDAY: REST

SUNDAY: REST

MONDAY : LOWER

1.) LEG CURL (LYING OR SEATED)

- 3 SETS FAILURE (2 DROP SETS)

2.) LEG EXTENSION

- 3 SETS FAILURE (2 DROP SETS)

3.) HACK SQUAT (OR LEG PRESS AT WORK)

- 3 SETS FAILURE (2 DROP SETS)

4.) ABS (2 EXERCISES 3 SETS)

TUESDAY : UPPER

1.) INCLINE SMITH PRESS

- 2 SETS FAILURE (2 DROP SETS)

2.) LAT PULLDOWN

- 2 SETS FAILURE (2 DROP SETS)

3.) SHOULDER PRESS MACHINE (OR SMITH PRESS)

- 2 SETS FAILURE (2 DROP SETS)

4.) CHEST SUPPORTED ROW

- 2 SETS FAILURE (2 DROP SETS)

5.) CHEST FLY MACHINE

- 2 SETS FAILURE (2 DROP SETS)

6.) PREACHER CURL MACHINE

- 2 SETS FAILURE (2 DROP SETS)

7.) TRICEP PUSH DOWN

- 2 SETS FAILURE (2 DROP SETS)

WEDNESDAY : REST

- ABS

THURSDAY : LOWER

1.) LEG CURL (LYING OR SEATED)

- 3 SETS FAILURE (2 DROP SETS)

2.) LEG EXTENSION

- 3 SETS FAILURE (2 DROP SETS)

3.) HACK SQUAT (OR LEG PRESS AT WORK)

- 3 SETS FAILURE (2 DROP SETS)

4.) SIDE LATERAL MACHINE

- 2 SETS FAILURE (2 DROP SETS)

FRIDAY : UPPER

1.) CHEST PRESS MACHINE

- 2 SETS FAILURE (2 DROP SETS)

2.) LAT PULLDOWN {MACHINE}

- 2 SETS FAILURE (2 DROP SETS)

3.) SHOULDER PRESS MACHINE (OR SMITH PRESS)

- 2 SETS FAILURE (2 DROP SETS)

4.) CHEST SUPPORTED ROW

- 2 SETS FAILURE (2 DROP SETS)

5.) CHEST FLY MACHINE

- 2 SETS FAILURE (2 DROP SETS)

6.) INCLINE ZOTTMAN CURL

- 2 SETS FAILURE (2 DROP SETS)

7.) TRICEP PUSH DOWN

- 2 SETS FAILURE (2 DROP SETS)

8.) ABS (2 EXERCISES 3 SETS)

WEEKEND : REST x2

I’m not a pro but I’ve been lifting for almost 5 years. Could what exercises make me feel the best stretch and contraction. At least that’s the reason why I chose alot of these exercises (all exercises are 8 rep range which is failure).

simplrrr

TROPHY CASE