youngdisciple1
New member
I'm in my early 30s, and have been working out since I was in my early 20s w/ varying success, experimenting w/ bro-splits, PPL, full body, upper-lower. I workout at home w/ a power tower, a few heavy DBs & KBs, a suspension trainer, and bands. I'm 5ft 8in. I started in my 20s at 156 lbs and got to about 205 lbs, but then my wife's good cooking and kids happened and I'm currently at a stubborn 230 lbs. My goal is to get back down to around 200 lbs.
Frequency: Through trial and error I found full-body to be the best for me. As stated before, I'm married w/ 3 kids and I work a full-time job, so the traditional MWF pattern is impossible for me to follow, so I workout whenever I have the opportunity and take off days when needed or because of work or family obligations. Time is an issue as I train after work, so I prefer to keep my sessions 30 minutes or less.
THE WORKOUT
Day 1
1a. Dips (usually weighted)
1b. Vertical Pull (usually chinups or pullups w/ handle attachments. Traditional pullups aggravate my biceps and elbows)
1c. Single-leg squat/lunge (I like weighted Bulgarian Split Squats, step-ups w/ knee drive, or endurance reverse lunges)
(3-5 rounds)
2.. Optional isolation tri-set
(3-4 rounds)
Day 2
1a. Pushup Variation
1b. Row Variation (Usually heavy DB rows or inverted rows)
1c. Bilateral Squat Variation (usually heavy goblet squats or what I call "pump squats" aka 1 air squat followed by a 1 jump squat, which counts as 1 rep, for endurance)
(3-5 rounds)
2.. Optional isolation tri-set
(3-4 rounds)
Day 3.
1a. Vertical Press (Usually 1 arm KB or DB OHP or HSPU progression)
1b. Hip Hinge (Usually 1-leg deadlifts or KB swings, but I'll do bw leg curls or 1-leg hip thrusts w/ a chair for variety)
1c. Hanging Leg Raise progression (trying for toes-to-bar) or a weighted pullover v-up, both work the pulldown motion of the back as well as the abs
(3-5 rounds)
2.. Optional isolation tri-set
(3-4 rounds)
Optional isolation tri-set: Usually I like to include calves and sets for arms or shoulders. If I'm training outside in a park or somewhere similar, I'll forgo isolation exercises for sets of sprints instead.
Cardio: My job is a busy one and has me on my feet all day, which I know isn't traditional cardio but it sure feels like it! At home it's family walks or playing w/kids outside
Diet: I'm confident w/ my workout as it came out of years of trial and error. I usually eat the traditional 3 squares a day, i.e. breakfast w/ coffee, lunch and dinner. If I snack it's usually fruit, and I don't eat after 6pm. Desserts are only for holidays and special occasions.,If I'm honest with myself, I would say my biggest problem is diet, or more specifically portion control. I can eat a lot at once, which comes out of my upbringing where big portions were the norm as my parents and most of my relatives are overweight or obese. I try to curb it, but it's a struggle, especially around dinner time if I worked all day and came home and worked out. I deal with depression and sometimes emotionally eat, particularly chocolate.
If anyone has any advice on what I can do to improve my workout and/or tips to improve my diet it would be very much appreciated
. Thanks if you took the time to read this 
Frequency: Through trial and error I found full-body to be the best for me. As stated before, I'm married w/ 3 kids and I work a full-time job, so the traditional MWF pattern is impossible for me to follow, so I workout whenever I have the opportunity and take off days when needed or because of work or family obligations. Time is an issue as I train after work, so I prefer to keep my sessions 30 minutes or less.
THE WORKOUT
Day 1
1a. Dips (usually weighted)
1b. Vertical Pull (usually chinups or pullups w/ handle attachments. Traditional pullups aggravate my biceps and elbows)
1c. Single-leg squat/lunge (I like weighted Bulgarian Split Squats, step-ups w/ knee drive, or endurance reverse lunges)
(3-5 rounds)
2.. Optional isolation tri-set
(3-4 rounds)
Day 2
1a. Pushup Variation
1b. Row Variation (Usually heavy DB rows or inverted rows)
1c. Bilateral Squat Variation (usually heavy goblet squats or what I call "pump squats" aka 1 air squat followed by a 1 jump squat, which counts as 1 rep, for endurance)
(3-5 rounds)
2.. Optional isolation tri-set
(3-4 rounds)
Day 3.
1a. Vertical Press (Usually 1 arm KB or DB OHP or HSPU progression)
1b. Hip Hinge (Usually 1-leg deadlifts or KB swings, but I'll do bw leg curls or 1-leg hip thrusts w/ a chair for variety)
1c. Hanging Leg Raise progression (trying for toes-to-bar) or a weighted pullover v-up, both work the pulldown motion of the back as well as the abs
(3-5 rounds)
2.. Optional isolation tri-set
(3-4 rounds)
Optional isolation tri-set: Usually I like to include calves and sets for arms or shoulders. If I'm training outside in a park or somewhere similar, I'll forgo isolation exercises for sets of sprints instead.
Cardio: My job is a busy one and has me on my feet all day, which I know isn't traditional cardio but it sure feels like it! At home it's family walks or playing w/kids outside
Diet: I'm confident w/ my workout as it came out of years of trial and error. I usually eat the traditional 3 squares a day, i.e. breakfast w/ coffee, lunch and dinner. If I snack it's usually fruit, and I don't eat after 6pm. Desserts are only for holidays and special occasions.,If I'm honest with myself, I would say my biggest problem is diet, or more specifically portion control. I can eat a lot at once, which comes out of my upbringing where big portions were the norm as my parents and most of my relatives are overweight or obese. I try to curb it, but it's a struggle, especially around dinner time if I worked all day and came home and worked out. I deal with depression and sometimes emotionally eat, particularly chocolate.
If anyone has any advice on what I can do to improve my workout and/or tips to improve my diet it would be very much appreciated
. Thanks if you took the time to read this 
