A Busy Man’s Workout Plan

First of all, I am not a personal trainer, coach, or a nutritionist. I am a 24-year-old, who holds a full-time job, loves Nutella, and has been working out since the 8th grade. As I’ve gotten older and started doing this thing called “adulting”. I’m finding less time and less time to focus on my own health and more time vegging out.

Look around, almost everyone is having the same problem. We spend the majority of our day at work and when we finally get off the last thing we want to do is spend time cooking a healthy meal, let alone go to the gym. With an increase of duties, deadlines, and due dates, spending a couple hours in the gym just isn’t an option for us.

After years of trial and error, I’ve kinda stumbled upon a pretty awesome solution to this problem. With a combination of the right workouts, supplements, and diet I can spend less time in the gym but still make the gains I want. So provided below, is a simplified workout guide, supplement list, and diet plan based off of years of my failures, experiences, and endless research. All aimed at being happier, healthier, and extremely efficient. Check it out and let me know what you think!


Workouts are based off of 4 golden rules

1- 45 Min Rule

Spend no longer than 45 minutes in the gym! Having shorter, more intense, workouts does some amazing things for the body. Higher intensity workouts help you burn more fat, keep you testosterone at a functional level, and keep your cortisol levels down. Plus, if you’re spending 2 hours a day in the gym you’re going to get burned out! Use the extra 1:45 to do something you enjoy!

2- Lift BIG Rule

If you spend 45 minutes in the gym doing bicep curls you should just stay home. In order to maximize muscle use in a short amount of time, you should focus on compound lifts. Compound lifts are incredibly efficient and will dramatically increase your strength and yes, you can still build massive biceps doing them.

Here are a few compound lifts:

Big 3

  • Bench Press
  • Squat
  • Deadlift


  • Dips
  • Rows
  • Pull Ups
  • High Pulls
  • Cleans
  • Press

 3- Cell Phone Rule

Leave your cell phone at home! I break this one all the time but it really makes a huge difference in your workout. The world will continue spinning without you talking to it for 45 minutes.

But what about music??? Headphones always get tangled up and you waste 5 minutes at a time trying to find the perfect song. You don’t need Lil John to help you pick things up and put them back down. Just get it done!

4- 3-4 Days Rule

Only spend 3-4 days a week actually lifting weights. If you’re hitting the gym super intense for 45 minutes using nothing but compound lifts, you’re going to be sore. Give your body time to heal! In order to build muscle, you have to actually tear your muscles. These micro-tears eventually heal, making you muscle stronger than before.

Allowing your body time heal will ensure your muscles are completely healed and allow maximum effort next time you go to the gym. Creating more efficient gym sessions.

The days in between workouts I suggest still being active, but do something fun! Go throw a football with a friend or do Yoga to recenter yourself. Walk your dog on the beach, go for a swim, play some golf, paddle board, long-board, practice dance, or heck! Play Pokemon! Interact with your environment, you’re not a robot! Finding time to do the things you love will instantly boost your mood and help you diffuse from the daily grind.


STOP TAKING PRE-WORKOUT! Explain to me how feeling like your face is about to melt off is going to help your workout? Most pre-workouts make your heart rate 130 BPM before you even take a step in the gym!

Bottom line, the stuff is NOT good for you and becomes a crutch. Drink some coffee and the try the supplements I recommend below. I promise you’ll never waste $50 on pre-workout again. The supplements I recommend are natural and safe and will maximize your performance, physic, and brain power! Plus, your chances of heart attack and liver cancer will substantially go down.

Listed below, I provided pictures of the supplements I personally use and trust. Click them to see prices and reviews!


Creatine is a nitrogenous organic acid that is naturally produced in the body. I cannot express all the amazing benefits this supplement has! Seriously, it’s a lot…. This supplement alone will make you bigger, faster, stronger, and healthier. It even increases brain function! The best part about it, it’s cheap! Met-RX is what a personally use. It’s only $9 and will last for over 2 months!  It odorless and tasteless, just add it to every post workout shake and enjoy the gains.

Pea Protein

Protein is essential for muscle growth. You’re seriously hindering your performance if you’re not getting sufficient amounts of protein! While they’re are many different types protein, pea protein is the complete package.

Here is one reason why: I use to drink 2-3 whey protein shakes a day and also suffer from terrible acne. After research, I discovered how over time your body can build an intolerance to whey protein. This causes a series of health problems for your body. A week after switching to Pea Protein my skin cleared up, I felt less bloated and way less lethargic!

Needless to say, Pea Protein has helped me feel and look better! It is hypoallergenic, easily digested, high in BCAA’s and it won’t make you feel bloated. Cost can vary, but overall Pea Protein is much cheaper than whey. Naked Pea has the best value for its cost. It has a great taste and comes in a 5-pound bulk, so it last for awhile! The other I recommend is also below. Is comes in a 2-pound container but only cost $18! It doesn’t have as good of a taste, but I can stomach it for the price.


Branch Chain Amino Acid’s are great for creating and maintaining muscle. For example, let’s say life happens and you have to go a couple months without working out. Typically, most people would start stressing about losing all the gains they made. Luckily, you had been taking BCAA’s, which helped you develop lean and true muscle, minimizing your muscle loss.

Not only are BCAA’s super affordable but they also help your brain create serotonin! I like to take the pill form in the morning and after my workouts. Natureganics has a great product and it’s only $16!

Total Cost

Overall, I spend less than $100 bucks every few months on supplements. Before, I would spend $100 monthly on just pre-workout and protein alone! Freaking insane!


Diet, for me, has been the biggest learning experience. I use to think the only way to get big was by consuming 6000 calories a day. Though I did made gains, I also gained fat, felt tired all the time, and bloated. Sure, I was lifting more but my cardiovascular health was absolutely awful.

After 10 years of lifting, I had a life-changing thought. Instead of focusing on getting big, we should focus on being healthy! Crazy thing is, Once I made this change I started putting on more muscle and still managed to feel great!

Now, my diet is a beautiful marriage of Intermittent Fasting and The Paleo Diet.

Intermittent fasting

Intermittent fasting is where you go for a limited period of time without eating a single calorie. You may think this sounds like starving but hear me out. Intermittent fasting will not only help you lose serious body fat but it also has miraculous health benefits!

The fasting period I recommend is 16:8. Essentially, you would go 16 hours of the day only drinking water and black coffee. This is going from 9PM-12PM without any food. For the majority of this fast period your actually asleep, so it’s really not that bad. After that, with the remaining 8 hours of the day, stuff your face with the healthiest food possible. The great thing about fasting is when you do accidentally break and eat a pint of ice cream it’s no big deal because you’ve been negative in calories for most the day. Especially if you’re exercising!

Do not take this overboard and starve yourself! Make sure you’re still getting the right amount of calories and nutrition you need. If you don’t, then you’ll miss out on all these amazing health benefits!

  • Fat Loss
  • Cellular Repair
  • HGH Increase
  • Stabilize Insulin Levels
  • Reduce Inflammation
  • Heart Health
  • Prevent Cancer
  • Prevent Alzheimer;s
  • Other Brain Benefits

Seriously, just after a couple days, you will feel brand new. Two of my closest friends decided to give it a try and immediately reported feeling and looking better. Give it a try for a couple days and tell me what you think! If you want to learn more, this is an easy read book, by James Sinclair, that provides some amazing information!

Paleo Diet

For my 8-hour window of eating, I try my best to stick to the foods recommended by the Paleo diet. You eat grass fed meats, nuts, veggies, and fruits but stay away from processed food, dairy, sugar, and alcohol. I mean, I still drink alcohol….life is too short not to have bourbon.

This diet is comprised of  foods we all love and besides alcohol, it really isn’t hard to stick to. I definitely recommend it for speeding up fat loss and feeling overall better. This $3 book provides more details and some amazing Paleo recipes.


Making these changes has seriously made a huge difference in my workouts, health, and happiness. I can spend more time doing the things I love and not have to worry about spending all my time in the gym. This “program” isn’t going to make you look like Arnold, but it will create a healthier and stronger version of yourself. I know it’s working for me and I hope it does the same for you!

One thing I would like to note, do not obsess over regiments or schedules! If there is a day you don’t feel like going to to the gym, don’t go. If 8 hours into your fast and want a burger, then eat it! This is a lifestyle change and you have the rest of your life to get it right. Stay stress-free and enjoy all the things this world provides for you.

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