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@ironhold If your gym has a stair climber that would be a good thing to spend some time on. If not, a treadmill with an incline and a decline will help too. People forget you use different muscles going down hill than up hill. Make sure you get a backpack that puts some of the weight on your...

@mvelis15 This won't be accepted well on this sub, but with a warmup and stretch 4-5 hours a week you will likely see good maintenance with little visible progress (assuming the same diet). If you did 5 hours of lifting plus 3 hours of real cardio or vice versa you would see much more progress...

@bridgida I gotta get that 5 lbs off from Cabo so I am logging off and headed to Muay Thai

@bridgida At 230 here is the breakdown and sorry for the bluntness. Diet (clean eating) is number one by far. After that you probably have limited time now because you are being a good dad. The bad news is you most likely have to choose between jogging and swimming to get your calorie deficit...

@ant101 The workout and diet listed should not cause rapid hair loss. The link to hair loss and bodybuilding is most often from "supplements". Creatine at the proper dosage should not cause rapid hair loss either. You do need to drink a lot of water while using creatine though. Many people...