gymming 6 days a week. Back & Biceps/Chest & Triceps/Shoulders & Legs twice each week + cardio warm up/warm down (20 mins a session) + extra core 3 times a week. riding once a week. diet wise: Intermittent fasting. I don't eat after 6pm, dont eat until an hour or more after i finish at the gym (generally around 9:30 - 10 am) i don't eat any carbs after my lunch meal (at the latest 2pm) and i generally don't take in more than 1700 cals a day. I'm aiming to lose around 3-4 inches off my waist and then once im happy i'll change up the diet programme to something which will aid muscle growth.