There was a point in my life back in 2012-2017 where fitness was my life.

I worked at a gym.

I worked out at that same gym.

I trained people at that gym.

I created fitness content.

I sold custom programs and coaching online.

I had no other responsibilities living at home with no car since I lived so close.

And so I would be in that gym 6-7 days per week and hitting the weights at least 4 of them.

Combined with eating a ton of food, I got myself up to a solid 200lbs while retaining the faintest hint of abs which was pretty cool.

It made sense though, because that’s pretty much all I did.

Hyper Speed Fast Forward To Today…

In 2019, I met my wife, moved out of my home state, had kids, moved to the midwest, and now here we are in 2025.

From 2019 to today, my priorities have definitely shifted towards family and finding my career (more on that another time), but fitness is still a consistent part of my life.

Admittedly, I don’t track my calories as rigidly as I used to.

But I also have zero issues with weight management having followed my own fitness system for coming up on 13 years now.

Here’s My Updated ‘Low-Effort’ Fitness Plan

All I’m going to do are 3 simple things:

1. Eat around 2,400 calories, at least 120g protein, at least 40g fat, and whatever remaining calories are carbs
2. Lift weights 4 times per week: Upper Body, Lower Body, Upper Body, Arms
3. Walk an average of 5,000 steps per day

I was shooting for 2,100 calories per day to get a fair bit leaner for summer, but I realized it’s not a good time for that right now.

The reason will remain undisclosed for the time being…

As for lifting, I’ve historically trained 3 days per week for years because I don’t recover super well from workouts.

The reason I’m switching to 4 days almost doesn’t make sense, but it’s for that same reason because I haven’t had the energy to hit my arm exercises at the end of my upper body sessions, so I’m giving them their own day.

I am getting stronger bit by bit despite my lower energy lately, so that’s good at least.

Finally, the steps are just a reasonable number to hit with my desk job lifestyle, although I do have to… step it up (ha, get it?) because my 2025 average so far is 4,768 per day.

And that’s really it.

What’s Your Fitness Plan?

Mine is relatively simple, and of course there are more fine details like what I typically eat, the exact exercises and all that…

But those are always subject to change.

What won’t change is the fundamental principles I follow of calorie control and progressive overload which have worked regardless of what diet or program I follow.

That said, what is your plan?

Let me know.

Talk soon,
-Gabe