HobbyFit is a free site — and it always will be.
I’m not selling anything, and I have nothing to gain by sharing this information.

Why? Because these ideas aren’t mine alone. They come from trusted health professionals I’ve worked with — experts in their fields who helped me build this plan based on real science and personalized guidance.

I’m simply sharing what actually worked for me, so you can apply it to your own journey.

In just 6 months, I went from 240 pounds to 195 pounds using this exact system.
No fads. No starving. No endless cardio.

Just smart, science-backed training, a protein-rich meal plan, and daily accountability.

This is the full HobbyFit Method I used — and now you can too.

🎯 My Goals Were Simple

  • Drop body fat while maintaining or building lean muscle
  • Improve strength, energy, and body composition
  • Support my pre-diabetic health with a sustainable, insulin-sensitive diet
  • Build habits I could stick to for life

🍽️ My Daily Diet Structure

Macros: ~2,125 calories | 160g protein | 160g carbs | 90g fat | ~20g fiber

7:00 AM – Post-Workout Shake

  • Whey isolate
  • Almond milk
  • Natural peanut butter
  • Dave’s Killer Bread
  • Chia seeds

9:30 AM – Breakfast

  • 3 eggs
  • ½ pouch Madras Lentils
  • Dave’s Killer Bread

12:30 PM – Lunch

  • Chicken breast
  • ½ pouch Madras Lentils
  • White rice

3:30 PM – Snack

  • Zero-sugar yogurt
  • Dry roasted peanuts
  • KIND granola

6:30 PM – Dinner

  • Sirloin steak
  • Sour cream
  • Small baked potato
  • Butter

8:00 PM – Evening Snack

  • Zero-sugar yogurt
  • KIND granola

🧠 Want to Make This Work for You? Here’s How to Create Your Own Diet That Hits Your Macros

The HobbyFit Method isn’t about rigid meal plans — it’s about hitting your targets consistently using foods you enjoy. Here’s how to build a meal plan that works for your goals:

  1. Start With Your Macros
    Use this free calculator to get your numbers:
    🔗 https://tdeecalculator.net

Then follow these guidelines:

  • Fat Loss: Eat 10–20% below your maintenance calories
  • Recomp: Eat at or slightly below maintenance
  • Muscle Gain: Eat 5–15% above maintenance

Macro Targets:

  • Protein: Approximately 1g per pound of body weight
  • Carbs: Match grams to your daily protein intake (e.g., if you eat 160g protein, aim for ~160g carbs)
  • Fat: Fill in the rest of your calories with fat (~0.3–0.5g per pound depending on goals)

Matching carbs and protein helps fuel training, support recovery, and manage insulin sensitivity — especially important for body recomposition.

  1. Choose Foods You Like
    Split your day into 4–6 meals/snacks and build meals around:
  • Proteins: chicken, turkey, eggs, whey, Greek yogurt
  • Carbs: potatoes, rice, oats, fruit, lentils
  • Fats: avocado, peanut butter, olive oil, nuts

Stick to whole foods 80% of the time and leave room for flexibility.

  1. Use a Tracker to Stay On Target
    Use free apps to track food:
  • 🔗 MyFitnessPal
  • 🔗 Cronometer

Tips:

  • Log meals before you eat
  • Save your favorite meals as templates
  • Weigh or measure food for accuracy
  1. Adjust Meals, Not Your Goal
    You don’t need perfect meals — just a consistent total.
  • If one meal is low in protein, make the next one higher.
  • If you overshoot fats in the morning, keep dinner leaner.
  • Use protein shakes, bars, Greek yogurt, rice cakes, or eggs to plug gaps.

🏋️‍♂️ The HobbyFit Weekly Training Plan

This 4-day split is built for muscle growth, fat loss, and joint-friendly volume.

Each working set should be performed with 1–2 reps left in the tank (RIR).
Warm-up sets use about 60–65% of your first working set’s intensity.

🟦 Day 1 – Push Focus

  • Incline Press
    • Warm-Up × 8
    • Warm-Up × 5
    • Working Sets: 10, 8, 8
  • Pec Fly
    • Working Sets: 15, 13, 10
  • Side Laterals
    • Warm-Up × 15
    • Working Sets: 18, 15, 15
  • Cable Pushdown
    • Warm-Up × 12
    • Working Sets: 15, 13, 13
  • Leg Extension
    • Working Sets: 15, 13, 13

🟩 Day 2 – Quads + Back Focus

  • Leg Press
    • Warm-Up × 8
    • Warm-Up × 5
    • Working Sets: 10, 8, 8
  • Leg Extension
    • Working Sets: 15, 13, 13
  • Pullover
    • Working Sets: 15, 13, 12
  • Pulldown
    • Warm-Up × 8
    • Working Sets: 10, 8, 8
  • Dumbbell Row
    • Working Sets: 12, 10, 10
  • Seated Hamstring Curl
    • Working Sets: 15, 13, 12
  • Standing Calf Raise
    • Working Sets: 20, 18, 18

🟥 Day 4 – Back + Arms Focus

  • Pulldown
    • Warm-Up × 8
    • Warm-Up × 5
    • Working Sets: 10, 8, 8
  • Pullover
    • Warm-Up × 12
    • Working Sets: 15, 13, 12
  • Incline Press
    • Warm-Up × 8
    • Warm-Up × 5
    • Working Sets: 10, 8, 8
  • Side Laterals
    • Warm-Up × 15
    • Working Sets: 18, 15, 15
  • Concentration Curl
    • Warm-Up × 12
    • Working Sets: 12, 12, 10
  • Hamstring Curl
    • Working Sets: 15, 13, 12

🟨 Day 5 – Volume + Isolation Legs

  • Leg Press
    • Warm-Up × 8
    • Working Sets: 15, 13, 13
  • Standing Calf Raise
    • Working Sets: 25, 22, 20
  • Pec Fly
    • Working Sets: 15, 13, 13
  • Cable Pushdown
    • Working Sets: 15, 13, 13
  • Concentration Curl
    • Working Sets: 15, 12, 10

🧪 Why This Works (Evidence-Based)

🔧 Built With Expert Guidance — Not Guesswork

This method wasn’t built from trial and error — it was fine-tuned with the support of two professionals who understood exactly how to help me hit my goals.

Brianna Gillespie, RD helped shape my nutrition plan around:

  • My pre-diabetic needs
  • A sustainable high-protein, moderate-carb structure
  • Real-life food choices I’d actually stick to

Victor Gillespie, CPT helped customize my training split to:

  • Support muscle growth at 53
  • Protect joints and avoid burnout
  • Build strength and definition without overtraining

They didn’t give me a cookie-cutter plan. They helped me build one that fit my life, my body, and my goals.

➡️ You can connect with them here:

  • Brianna Gillespie on Nourish
  • Victor Gillespie on Future

🚀 Final Thoughts

The HobbyFit Body Recomp Method is designed to be simple, sustainable, and science-backed — no gimmicks, just real results. By focusing on balanced macros, personalized training, and consistent habits, you can transform your body and health at any age.

Remember, the key is to start with a plan that fits your lifestyle and adjust as you learn what works best for you. Stay patient, track your progress, and trust the process — lasting change takes time, but it’s worth every step.

You don’t have to do this alone. With expert guidance, practical strategies, and this community, you have all the tools to succeed. Let’s get after it!

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Published by ccieny

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