Joey Atlas

To clarify the cardio sessions: should I add an extra bodyweight cardio every day, even on the days there's one in the schedule? Can you advise on which ones you recommend I add? 

Joey Atlas I will follow your recommendations and keep you posted. Thank you so much for your program; I tell everyone how great it is. I am looking forward to the results.

Joey Atlas

Breakfast: Coffee with organic, grass-fed milk (half and half), 11g of collagen powder daily. Twice a week: Greek yogurt (plain) with 2 tbsp of hemp seeds and fruits (blueberries, strawberries, or bananas). I limit bananas to 3 per week.

1 time a week: 1/2 cup of oatmeal with pecans, hemp seeds, and organic coconut milk.

Twice a week: Catalina Crunch cereal with coconut milk and a banana.

Three times a week: 2 eggs with spinach or peppers, avocado, and one slice of healthy bread.

Snacks: Protein shake with coconut milk, almonds, fruits, 2 rye crackers with aged cheese.

Lunch and dinner are similar. If I have carbs for lunch, I'll have a salad for dinner, or a mix.

Main meals: Tuna, chicken, turkey, salmon, or organic beef, each paired with a carb, vegetable, or salad featuring avocado, cucumbers, and olive or MCT oil/balsamic vinaigrette. Carbs: Rice, Sweet potatoes, plantains, or vegan pasta.

I drink water all day.

what  should I change or add to accomplish the goal. Thanks

Joey Atlas

Here is the information from the scale. Hope this helps. Right and left leg muscle standard ratio: 88.7%, and muscle mass: 13.8 lbs (this part was cut out of the attachment). It has my health age higher than my actual age. I'm not sure if I should be concerned about that or if it's accurate. ?

Hi ,

I use 5 lb dumbbells and 20 lb resistance bands.

I've only done the cardio videos on Day 3 that are in that section. Should I add other bodyweight cardio videos for the other days when I'm not doing lower body? I  go walking the days I do upper body.

I have a body composition scale. I started with a BMI of 29.8, bone mass of 5.0, and visceral fat of 15.

Now, my BMI is 28.6, my bone mass is 5.0, and my visceral fat is 14. I've never been able to get these numbers lower, so it would be great to see some change.

My goal is to increase muscle mass and decrease visceral fat to change my body composition and appearance. 

Thanks for the added face exercises in your channel! I lost 15 pounds a couple of years ago, and developed some wrinkles on my neck and a bit of sagging in my lower jaw. I really don't want to lose any more weight.

My measurements are: hips - 42 in, waist - 34 in, thighs - 26 , and arms - 12.5 in. I'd like to lose one inch from my waist and thighs but keep my hips.LOL 

Yes ,it did answer my question .Thanks

Joey Atlas Thanks for the new recommendation. I started doing the 6-day intermediate level this week. Is that okay, since I've been doing the beginner level for a month? I've been able to complete the intermediate level.

Hi, could you recommend some more budget-friendly resistance bands available on Amazon? Also, what resistance level should I begin with on the bands?