Well, well, well.

You thought it was over. But it's not. Since I'm now in meatland, and I eat a lot, and I enjoy it, I've developed a system to keep the fat off as much as possible, while still doing some weights work to keep some strength. So, as usual, join me or perish trying.


Every morning: before breakfast:

2k on the rower below 10 min if you're a beginner, below 8 min if you've done this before, and, well, my personal best is 7:24.

The original idea was to go for 5k in around 18:30, but I have to work, so it's down to the bare essentials.

Then, 6 laps with sprints on the long sides of a football sized pitch (around 100m on the long side), jog through the short sides - this takes roughly 12 min.

Then I sprint up the stairs to my 7th floor, shower and have breakfast.

This first part will keep the fat off you, and if you don't eat 4 course lunches like me, you can probably be in pretty decent shape with.

By the way, I do this every morning except weekends. And yes, I wake up at 7.

I do weights 3 times a week, and I use the same principles I have already proposed higher up in this thread - complex lifts, 5-6 sets, 6-12 reps per set, supersets. I do 4 big lifts a day, changing them around to keep my body guessing.

Although if you think you need that flab for the winter, then, of course, don't do any of it and deep fry your hamburgers. Did you know that methane gas (farts) contribute to 20% of global warming. So be that guy.