My workout plan for next 3 months - feedback welcome

My goal is fat loss, by the way.

I mostly want to focus on the basics and be consistent these next 90 days.

Note: I also have access to a 24 hour gym at my condo; It's not a lot of trouble to go in 6 days per week.

I'm a cash game online player at the moment.

Eat less

When you have time, please give us your background and starting stats.
... usually... i was an athlete when I was younger, I played xxx and weighed zzz, I got injured and stopped exercising.
Now I am working full time and have let myself go.. put on yuyy and weigh qqq lbs.

Good luck.

A. Should I consider adding in some Zone 2 Cardio - 2 or 3 times per week?

20 min per session

Or running about 2 to 3 days per week for about 30 min.

The workouts have been working out pretty good. I averaged 10K steps a day in March, and April is at 12K steps per day.

B. I also haven't been doing any stretching / yoga lately. How important to add in stretching after the workouts?

C. I'm tracking macros on my fitness pal.

Thanks

[QUOTE=feel wrath;59282580]for weight loss, eating less is by far the most important thing. it's a cliche but you simply cannot out train a poor diet

A. Fat Loss is what I was aiming for.

I'm around 50 yo male.

I listed out the exercises I was doing so I won't repeat that here.

I have a 24 hour fully equipped gym and full kitchen at home staying at Air BB's and I'm at home most of the time.

I've been playing online cash the past 90 days.

B. I really put weight on in 2020. I started ordering ice cream and later realized I had hit 220 pounds at some point in mid - 2020.

I was typically weighing in around 205 range give or take 5 pounds up until then.

I was heavily addicted to food apps and take out foods. I tracked my calories pretty frequently on Fitness Pal. I worked with some trainer after 2020 live and an online trainer and an online nutritionist.

C. I started this goal Feb 15, 2026.

I checked in this morning and I checked in and my weight was 223 from 235 when I arrived here in Vegas. I have a few more days to go.

D. Milestones so far on my trip:

1. Step Counts -
February - 8K
March - 10K
April - 12K

2. Caloric Goal - 2300 Calories per day

I also was able to get a lot of progress on the macros the past few weeks.

The very very though thing or me was ordering take outs.

3. This last 11 weeks, I've finally broken my food delivery addiction.

I learned how to cook much better at home.

I found my main take out cravings and learned how to cook better versions at home that I can track and are higher quality than the restarant versions.

Summary for my trip so far:

a. Win #1 - I've never had 12K steps in a month average. Or even 10K. I was average about 7.5k steps a day most months the past few years.

b. I'm working out more consistently than in a long time.

c. I broke the take out food addiction

d. My calorie range is about 2300 to 2400 per day.

e. I did a moderate amount of cardio. I feel like on my next 90 day trip which will happen in June, I'd like to add in some Zone 2 Cardio into the mix.

I also plan to get a walking pad because the weather will be very hot so i can maintain my step counts at 12 up as high as 15K a day.

f. I lost about 1 pound a week. I'd like to be at 205 by August 12 2026!

g. I set up my environment perfectly to be successful on this 90 day trip:

Working online

24 hour gym

cooking equipment and full kitchen

Walking trail next to my place

"But IMO 20 minute sessions aren't enough. Better than nothing and might show some impact, particularly if you're a beginner but more would be better. "

I've had a lot of the trainers I'm following disagree with this idea that you're putting out there. Did you see the workout I posted? Can you be more specific?

Three 30 minute sessions or six 15 minute sessions a week can be enough weight training. 90 minutes a week is enough.

As long as I'm consistent. Of course if I'm not seeing results by Aug 12 I can reevaluate. I'm only doing 2 sets per exercise right now because I'm going for consistency and 2 of the online trainers I follow endorsed that strategy for fat loss.

Note:

The most challenging exercises for me is squats and step - ups

And running (on treadmill)

I'd like possibly add the Zone 2 Cardio including some runs into the program next Quarter. Hopefully I can update my new 90 day goal when I get back at the end of May.

Thanks!

I played soccer in high school. I was about 135 pounds my junior year and also on wrestling team at that weight.

I smoke about 20 years from 17 to 37 and weight around 205 range up until about 2020 when I was mid 40s and weight went up to 220 and as high as 235 a few months ago.

I quit smoking in 2011 and started playing sports again. Tennis and hiking mostly. I also worked with some trainers and I got my weight down to about 185 in 2010 and active with training and tennis and food tracking.

I had an injury in 2017 with my shoulder and I had to stop working out for awhile. I was peaking at that time. What I found was that working with trainers, and I tried to find the best ones I can find, they would always cause me to get injured but not seriously. I was just mostly wanting to get some accountability and to work out consistently.

I played more basketball and tennis in 2022-2023. The basketball with the coach was hurting my knees, which was unfortunate cause I was loving that 😀 I never had basketball lessons before. Also I had tennis elbow from tennis so i took about 2 years off from that and I'm healed up now but I don't want to play much right now cause I might pick up some new sports like Pickleball or Martial arts.

For now, I'm just cool doing weights / walking / zone 2 cardio possibly and running on a treadmill 2 to 3 days per week for about 20 to 30 min.

A cool goal for May: I'd like to run a 5k.

Looks like you’ve put a lot of thought into your plan, and it’s great that you’re prioritizing consistency and manageable sessions. Even shorter workouts can be effective if you stay consistent, focus on intensity during your sets, and pair it with solid nutrition.

Adding Zone 2 cardio a couple of times per week sounds like a good idea, especially for fat loss and cardiovascular health. Stretching or some light mobility work post-workout would also help reduce soreness and improve recovery, particularly with exercises like squats and step-ups.

Overall, you seem to have a solid setup for your 90-day goal — just listen to your body and adjust if needed. Keeping track of progress and gradually adding intensity or duration over time will make a noticeable difference.