I work out at the gym three times a week. I do about 2 and a half hours of weight-lifting, changing my weight, set and rep routine every 6 weeks or so (one cycle of strength-building, one cycle of size-building, one cycle of endurance-building, then repeat). Typically, I do 30 minutes of cardiovascular exercise after the weight-lifting part.
When I’m not feeling lazy, like I have been for the past month or so, I add two more days to the gym where I only do around 45–60 minutes of cardio.
Almost two weeks ago, I started on a strict calorie restriction diet. First, I determined my daily caloric maintenance level by measuring my body fat percentage. Then I lowered that number by 20%. It’s been tough, but I’m seeing modest results already.