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@dawn16 He's nowhere near the worst.

@anmarcos I don't mind him in general but one of the mods reviewed his program a few weeks ago. It's not great.

@bjpascoal Follow a program.

@godsloveforme The best option to lose weight is to eat less calories. The best option to increase conditioning is to do something related to the thing you want to be conditioned for. Conditioning for running is different than conditioning for bjj is different than conditioning for lifting...

@jtm7770 I just checked my state's high school boys state track and field championships from last year and in just 1 of the classes (there are 4 classes), 20 high school boys ran faster than 4:30 in the 1600 meter run (1 mile = 1609 m). 4:30 is nowhere near elite. I do agree with you that...

@joshuawithmartin Dominick Sky is good.

@hercrazierhalf This seems rather childish.

@pero For a given deficit, strength training is going to help you retain (or possibly gain) more muscle than running. Therefore, again for a given deficit, you will get more fat loss with strength training than with running.

@nasa321 What does a typical training session of F45 look like?

@fionar I think they are good goals and will give you something to shoot for, even if you ultimately fall short. What is your plan to achieve these things?

@divinity3 Then eat the snacks. You can easily eat some jam on toast every day and still have a healthy diet.

@divinity3 I don't think most people have an issue with sugary snacks making them 2-3x more productive. If that were the case for me, I'd eat the snacks.

@mvelis15 5/3/1. You can easily get a 5/3/1 session done in an hour.

@wally1648 My bet is on improper bracing.

@thaphobia 5/3/1. You lift 3 or 4 days a week but with conditioning, you could be in the gym 6 days a week.

@terenence Why are you suggesting to pay a pro? He told you everything you needed to know for free and when you actually did pay him, it appears he did next to nothing. What did he actually do for you?

@agoodmeasure Yes, different people have different TDEE's. That's why you can't rely on an online calculator. You have to measure your daily cals and compare that to how your weight changes over time. He'll actually have to track body weight and cal intake to know for sure but a cal target of...

@agoodmeasure I'm 6'4" 225ish lbs, 44 yo and my maintenance is 3400 cals. It's very believable that his maintenance is in that range.

@dinneratsix You need more than just farmer's carrys for a complete workout. If you want a workout based around carrying stuff, check out Brian Alsruhe's program Every Day Carry.

@david_loves_boats There are a bunch of quality, free programs here.