9 Days Into a Smarter Training Plan
I’ve always trained hard — heavy and high volume. But my current goal is simple:
lose body fat while keeping (and ideally gaining) muscle.
So I tightened up my plan and tracked what happened.
20 min cardio each workout day
15 sets max (not counting abs/calves)
200 lb → 196 lb
Body weight change in 9 days (down 4 lb).
Recovery: noticeably better
Less beat up, better energy, more consistent workouts.
What I Actually Did
- Split: Chest/Shoulders/Triceps → Back/Biceps → Legs
- Abs between sets on 3–4 of these days
- Calves between sets on some days
- Cardio: 20 minutes after each workout day
What I Changed (The Key Part)
- I used to do 25+ sets a day and stay heavy.
- Now I’m keeping it to 15 sets max most days (often less).
- Abs and calves don’t count toward that set cap for me.
Recovery is finally matching effort.
Rest Day (Yes, I Took One)
My first and only rest day so far was on Day 5. I did nothing that day — no cardio, no “active recovery.”
Just rest. And it helped.
What I’m Trying to Prove (To Myself)
A lot of people think you have to destroy yourself daily to get results.
I’m testing the opposite: do enough to grow, recover, and come back stronger —
while leaning out at the same time.
What’s Next
- Keep the same split and volume cap
- Track weight, recovery, and strength week-to-week
- Watch the mirror (that’s the truth test)
If you’re serious about training and you’re not 22 anymore, this is the kind of approach that keeps progress moving without burning you out.
I’ll post another update after more days are logged.
