It ' s 735 PM . I ' ve been working since 7 AM . Somehow my ass is still sitting in my desk . I took a new job in August and since then , I ' ve been working 5570 hour weeks . This week , I hit 40 hours by Thursday at 11 AM . Honestly , it ' s really tough to have time to workout social other hobbies . Especially , when trying to lose weight . My Goal on a slight cut . I ' ve been working out consistently for 1 year with 6 months of that on a bulk where I saw my strength shoot through the roof . Here ' s what I do Workouts 1 . Strength Train 3 xWeek Currently , I ' m on a primarily body weight routine . Each workout is approx . 1 hour . If I have longer I will workout longerstretchsomething fun . 2 . Cardio 23 x a week . I used to just do cardio at the gym , but then I joined a women ' s football team . Soon my Tuesdays and Thursday were training and league days with a fantastic group of women . I get my social cardio at the same time . I love it . 3 . Flexibility I travel a lot for work . This month , I ' ve travelled 34 internationally for work . My home gym doesn ' t open super early or stay super open super late . For me , the time of workout doesn ' t make a difference as long as I get it in . Jet lag is an atrocious monster that sucks gains . 4 . Don ' t Beat Myself Up When I can ' t make it to the gym . Some days its too fucking much , and I need the sleep more than I need a workout , BUT see # 5 . 5 . Walk 3045 Minutes a Day Sitting inside an indoor office can be soul crushing . Every . Single . Day . I try to walk 3045 minutes . Luckily , I live a 2530 minute walk from my work . So I often walk to work . Food 1 . Plan , Plan , Plan Plan your food ahead of time . Not so much in the I must hit Macro A , B , C at this exact time sort of planning . More like , Ok , what flavors do I want for the next week ? Ex . Chilli , Chicken Soup , Pot Roast , etc . I am more than happy to share some recipes . 2 . Keep It Simple Keep your food plan simple . Simple to cook en mass . Simple to eat , freeze and reheat . 3 . Make It Repeatable Make it easy to repeat . Once I got into the routine of having oatmeal , eggs and coffee every morning it became automatic . I spice it up with berries , fruits , or salsa and cheese . The more autopilot I can make it the better . 4 . If It ' s Junk Throw It Out or Don ' t Buy At All I love junk food . Dear god , I can finish a bag of doritos in 10 seconds flat . The best way for me to eat healthy is to not have it around the house . I buy my fresh foods and that ' s about it . 5 . MyFitnessPal That Shit I log my food on a regular basis . Again , I recognise that sometimes I will go over . Do NOT beat yourself up over these moments . 6 . Cook On Sunday Cook on Sunday what you will eat for the rest of the week . I usually prep two different meals for lunch and dinner . It makes it easier . On week nights , it takes 5 minutes to prep my food for the next day . Other Hobbies When working this much , it ' s hard to keep other hobbies up . I love reading and learning , so I download podcasts and audiobooks . I listen to these when I ' m in transit and working out . Hmmm That ' s all the advice I have for now . Best of Luck .