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@tessatee_: When I don’t know what to hit at the gym just do a glute and quad session 😅 can’t ever go wrong with that #gymbro#GymTok#texas

EvonBor
EvonBor
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Monday 02 November 2026 21:28:47 GMT
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the_virginia_cowboy
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Full Plan For A 340 Pound Man To Lose 130 Pounds If you're a man who weighs around 340 pounds and you want to drop 130 pounds, here is a full plan you can follow. Your maintenance is about 3,450 calories. That's what you burn every day. This plan is about 2,000 calories, which has you dropping 2.5 pounds a week. Breakfast is a protein shake you make yourself. Two scoops of protein powder mixed with water or sugar free almond milk. Lunch is 9 ounces of cooked chicken breast, a side of vegetables, and 1 cup of cooked rice. Dinner is 9 ounces of 93 percent lean ground beef or chicken breast, a side of veggies, and 1 cup of cooked rice. Snack is 1 Barebells protein bar. Cardio is 30 minutes of walking every day. Now to build muscle while you're losing 2.5 pounds a week, I want you in the gym 4 days a week. Monday legs = 3 sets of 10 each Leg press Leg extensions Leg curls Glute bridges Tuesday push = 3 sets of 10 each Chest press machine Incline dumbbell press Dumbbell shoulder press Tricep pushdowns Wednesday back = 3 sets of 10 each Lat pulldowns Seated cable rows Dumbbell rows Dumbbell curls Friday full body = 3 sets of 10 each Leg press Chest press Seated cable rows Dumbbell shoulder press That's the full plan. Stay consistent with it and you'll lose the 130 pounds and build a lot of muscle doing it. Now, if you would like more help losing body fat and building muscle, comment the word COACH below and I'll reach out.
Full Plan For A 340 Pound Man To Lose 130 Pounds If you're a man who weighs around 340 pounds and you want to drop 130 pounds, here is a full plan you can follow. Your maintenance is about 3,450 calories. That's what you burn every day. This plan is about 2,000 calories, which has you dropping 2.5 pounds a week. Breakfast is a protein shake you make yourself. Two scoops of protein powder mixed with water or sugar free almond milk. Lunch is 9 ounces of cooked chicken breast, a side of vegetables, and 1 cup of cooked rice. Dinner is 9 ounces of 93 percent lean ground beef or chicken breast, a side of veggies, and 1 cup of cooked rice. Snack is 1 Barebells protein bar. Cardio is 30 minutes of walking every day. Now to build muscle while you're losing 2.5 pounds a week, I want you in the gym 4 days a week. Monday legs = 3 sets of 10 each Leg press Leg extensions Leg curls Glute bridges Tuesday push = 3 sets of 10 each Chest press machine Incline dumbbell press Dumbbell shoulder press Tricep pushdowns Wednesday back = 3 sets of 10 each Lat pulldowns Seated cable rows Dumbbell rows Dumbbell curls Friday full body = 3 sets of 10 each Leg press Chest press Seated cable rows Dumbbell shoulder press That's the full plan. Stay consistent with it and you'll lose the 130 pounds and build a lot of muscle doing it. Now, if you would like more help losing body fat and building muscle, comment the word COACH below and I'll reach out.
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