Strategy before Holidays

I have a holiday coming up in 4 weeks and want to get in the best shape possible. My main goals are:

-Defined arms and back. -Visible chest midline. -Good lats definition. -No love handles (they might be super-glued on at this point).

Current State: -Height: 175 cm -Weight: 75 kg -Decent skinny-athletic build with love handles. -No mid-chest line.

Current Workout Plan:

I use progressive overload. For weight-based exercises, I increase reps from 4 to 5 to 6, and when I can do 3 sets of 6 reps for 3 consecutive workouts, I increase the weight. For push-ups and pull-ups, I add one rep per set every week.

Monday, Wednesday, Friday: -Clean and Press: 3 sets, 4–6 reps, 40kg (1 min rest). -Squat: 3 sets, 8–10 reps, 40kg (1 min rest). -Push-ups: 5 sets, 15–20 reps (1 min rest). -Pull-ups: 5 sets, 5–10 reps (1 min rest).

Rest: 15–20 minutes. -Run: 4 kilometers outside (~30 mins, ~7:20 pace).

Tuesday, Thursday, Saturday: -45–75-minute walk with my partner and kids.

Diet: -Breakfast: Oats with protein and coffee with milk. -Lunch: Bit of rice/noodles with meat and veggies. -Dinner: Very little carbs (e.g., 1/3 cup cooked rice) with meat and veggies. -Snacks: Occasional muffin or small snack. -Coffee: 2–3 cups a day with milk. -Fasting: No eating between 8 PM and 10 AM (14-hour fast). -Fitbit shows ~3300–3500 calories burned daily.

submitted by /u/tricklypickle
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1gusq4d/strategy_before_holidays/