Stocky (230-275 lbs) Transformation Guide: A Weight Loss Plan for Busy Men

The best plan for a busy man at 230 to 275 pounds is four training days a week, mixing push/pull/legs lifting with easy Zone 2 cardio, plus 1,900 to 2,300 calories and protein at every meal. Sessions run 30 to 45 minutes. It is built for men with long work weeks and families, not for men with free afternoons.

Who is the Stocky archetype?

Men between 230 and 275 pounds, meso-endomorph or endomorph, usually apple, diamond or oval shaped. Most carry the weight in the belly. Most are tired most of the time. Many work 50 or 60 hours a week and have kids at home.

You are not lazy. You are stretched thin. The plan has to fit into that life or it will not last.

Why do you feel tired all the time?

Short sleep, long days, little movement and a lot of quick food. It feeds itself. Tired men eat more and move less, then sleep worse.

If you snore loudly or wake up exhausted after a full night, ask your doctor about sleep apnea. The NHLBI notes that extra fat around the neck can block the airway during sleep (NHLBI). Treating it can change your energy faster than any workout.

How many calories and how much protein?

• Calories: 1,900 to 2,300 a day in the XPL plan
• Protein: 195 to 230 grams a day in the XPL plan
• Drinks: water, black coffee, diet soda. No liquid calories except milk or shakes.

Be realistic with both numbers. For a big man who works on his feet, 1,900 calories is a hard cut. Start at the top of the range, around 2,300, and only drop lower if your weekly average is flat for two weeks. Protein at 195 grams is about 40 percent of your food at these calories, so build up over a few weeks with a palm or two of meat at each meal plus a shake. If you have kidney disease or diabetes, check with your doctor first.

Higher protein helps you keep muscle while you lose fat (Wycherley et al., 2012). Aim for a weekly average loss of 1 to 2 pounds (CDC).

What does a week of training look like?

Four days. Three lifting days on a push, pull, legs rotation, and one longer Zone 2 day. Walk 20 to 30 minutes on as many other days as you can.

• Monday: push, then 10 minutes on the bike
• Tuesday: walk
• Wednesday: pull, then 10 minutes on the bike
• Thursday: walk
• Friday: legs
• Saturday: Zone 2 session, 40 to 45 minutes
• Sunday: rest

Zone 2 means an easy pace where you could still hold a conversation. Incline walking, bike or rower all work.

Push

• Dumbbell bench press: 3 sets of 8 to 10
• Machine shoulder press: 3 sets of 10
• Push-up or incline push-up: 2 sets to near failure
• Triceps pushdown: 2 sets of 12

Pull

• Lat pulldown: 3 sets of 8 to 10
• Seated cable row: 3 sets of 10
• Face pull: 2 sets of 15
• Dumbbell curl: 2 sets of 12

Legs

• Leg press: 3 sets of 10
• Trap bar deadlift or Romanian deadlift: 3 sets of 8
• Step-up to a low box: 2 sets of 8 per leg
• Farmer carry: 3 walks of 30 seconds

Thirty minute strength sessions are enough if you rest 60 to 90 seconds and do not waste time. Add weight when sets feel solid.

What should a normal day of eating look like?

• Breakfast: 4 eggs and a cup of egg whites, or a protein shake on the way out
• Lunch: 8 ounces chicken, rice, vegetables. Order the same thing at the same place if you eat out.
• Snack: beef jerky, Greek yogurt or a shake
• Dinner: 8 ounces lean meat or fish, a potato, a big salad

About 2,200 calories and 200 grams of protein. Have a plan for work events and birthdays: eat protein first, then pick one thing you actually want.

What should you expect at week 1, week 4 and week 12?

Week 1: Scale drops 4 to 6 pounds, mostly water. You might feel hungry in the evenings. That passes.

Week 4: Energy improves, especially if sleep is better. Belt is a notch looser. Most men are 8 to 10 pounds down.

Week 12: 12 to 18 pounds down is common in this range. Stairs and playing with your kids are easier. Your doctor should recheck blood pressure and blood sugar.

Is this plan right for you?

Three questions. Do you work long hours and need short sessions? Do you carry most of your weight in the belly? Are you tired most days? If yes, this plan fits your life.

Marcus, a father working 60 hour weeks, started at 245 pounds and finished at 170 using 30 minute strength sessions. Lighter than 230? Read the Built guide. Heavier than 275? Read the Titan guide. Women in this range should read the Round guide.

What is the next step?

Take the XPL quiz, see coaching options and pricing, or read will walking help me lose weight.

Written by Zavier King, personal trainer in Houston and founder of XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach. More about me.