Joey Atlas I was only doing the tight toned Arms, flat sexy stomach and the toned legs videos but I could add in shoulders and chest if you are recommending that and I’ll take a look at the body weight cardio as well

Joey Atlas thank you so much for the input, I thought protein burns fat which is why I have been following a high protein diet for years, How much protein would you recommend I take in ? Should I replace my high protein meals with high carbs? Eggs are my main source of fat right now but I used to love eating avocado and nut butters mixed nuts , I’m so scared of putting more fat on that I’ve strayed away from those things, would you be willing to give me some examples of what type of meals I should be consuming for my body type. I’ve finished my first week of your workouts I did 4 leg days 3 arms and core day alternating days and spun 3 days out of the week and try to walk my dog most days  .

Joey Atlas I have a huge selection of equipment at home and can definitely make due.

I’m 5’4 140 lbs 20% body fat, I have visibly large amount of fat on my arms and thighs ,It looks like my skin is heavy and it sags , I would just like to be comfortable in my skin I want to be able to wear a bikini and not worry about how my arms and legs sway when I do any type of movement . I often will wear pants and sweaters in the summer time to hide them.

Hi Joey, I am very aware of my food intake I track and weigh all my food daily, I take in 100-140g of protein per day staying under 1500 calories, eating whole foods. for example, I start my day with 2 eggs hi fibre toast and turkey bacon, lunch I’ll have a turkey wrap with lettuce tomato, small serving of cheese and crackers and turkey sticks for snack and for dinner I’ll have a potato and a chicken breast and green beans, I’ll allow myself a chocolate or small serving of ice cream if I’m under my calorie intake for the day. I don’t drink any calories, but I do allow myself one diet drink a day. I burn approximately 500 calories every time I teach a spin class tracking all exercise calories from my apple watch and subtract it from my total which allows me to eat more small meals if needed. I prefer to do your workouts from home, but need to visit the gym in order to progressive overload since I don't have the same selection of equipment at home.