Busy-Men Starter Plan (Free Guide for Men 30+)

Lose fat, build muscle, and feel athletic again — without living in the gym or starving yourself.

 

  • 3–4 workouts per week, built for busy schedules

  • Simple nutrition targets that actually fit real life

  • Clear, no-BS structure men over 30 can follow

  • Created by a Men’s Physique competitor & coach

 

Who This Starter Plan Is For

This guide is built specifically for:

  • Men 30+ who feel like fat loss has gotten harder

  • Busy professionals juggling work, family, and responsibilities

  • Guys who want to lose the belly, build muscle, and feel confident shirtless again

  • Men who are tired of random workouts and want a simple, proven structure

If that sounds like you, you’re in the right place.

What’s Inside the Busy-Men Starter Plan

 

  • ✅ Daily Structure: Simple non-negotiables that keep you progressing

  • ✅ 3–4 Day Training Split: Push, pull, legs, and optional full-body

  • ✅ Protein & Calorie Targets: Built for men over 30, not teenagers

  • ✅ Step & Movement Goals: How to burn more without doing endless cardio

  • ✅ Sleep, Stress, and Hydration Guidelines: The “hidden” fat-loss levers

  • ✅ Weekly Check-In System: How to know it’s actually working

 

Your Busy-Men Starter Plan

1. Daily Non-Negotiables

  • Protein: 120–150g per day

  • Steps: 6,000–8,000 per day

  • Water: 80–100 oz per day

  • Sleep: Aim for 7+ hours per night

2. Simple Training Split (3–4 Days/Week)

Day A – Push (Chest/Shoulders/Triceps)

  • Bench Press — 3×6–8 (RPE 7–8)

  • Incline Dumbbell Press — 3×8–10

  • Shoulder Press — 3×8–10

  • Cable Fly — 2×12–15

  • Triceps Rope Pushdown — 3×10–12

Day B – Pull (Back/Biceps)

  • Lat Pulldown — 3×8–10

  • Seated Row — 3×8–10

  • One-Arm Dumbbell Row — 3×10 each side

  • Face Pull — 2×15

  • Bicep Curls — 3×10–12

Day C – Legs

  • Squats or Leg Press — 3×6–8

  • Romanian Deadlift — 3×8–10

  • Lunges — 2×10 each leg

  • Leg Curl — 3×10–12

  • Calf Raise — 2×12–15

Optional Day D – Full Body / Conditioning

  • Dumbbell Bench Press — 3×8

  • Lat Pulldown — 3×10

  • Goblet Squat — 3×10

  • Sled pushes or incline treadmill — 10 minutes

Progression Rule:
When a weight feels easier for the same reps → increase by 2.5–5 lbs. next time.

3. Nutrition Targets

  • Calories: Bodyweight × 12 (for fat loss)

    • Example: 190 lbs. × 12 ≈ 2,280 calories/day

  • Protein: 120–150g

  • Carbs: 200–250g (adjust based on energy)

  • Fats: 50–70g

Simple Meal Template:

  • Breakfast: High protein (eggs + Greek yogurt, or protein shake + fruit)

  • Lunch: Protein + veggies + rice/potatoes

  • Snack: Greek yogurt, cottage cheese, or protein shake

  • Dinner: Meat + veggies + carbs

  • Evening (if hungry): Protein-focused snack

4. Weekly Check-In (Do This Once a Week)

  • Morning scale weight (same day each week)

  • Waist measurement

  • 2–3 progress photos

  • Rate: energy, sleep, consistency (1–10)

If your weight isn’t moving for 2+ weeks and you’re truly consistent → lower calories slightly (100–150/day) or increase steps by 1–2k.

Want This Customized to Your Body & Schedule?

This starter plan is the framework I use with busy men to get them leaner, stronger, and more confident again.

If you want:

  • A program built around your job, schedule, and equipment

  • Macros tailored for your metabolism and preferences

  • Accountability and coaching from someone who actually walks the walk

Click below to apply for coaching and I’ll see if you’re a fit for the Balanced Body Blueprint (B³) coaching program.

Balanced Body Blueprint (B³) — Built for Busy Men Who Still Want Elite Results.