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Tyler Ortis

@fitprotito

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Strength and simple systems for real life.
Dad, lifter, recovering all-or-nothing thinker.
⚙️ Structure over struggle

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A simple workout plan for busy parents: 4 things to do between now and January.

1. Lift 2-3 days a week. Same days, same workout for 4-6 weeks, a little more weight or one more rep each week.
2. Build every meal the same way: 30-40g of protein, a fist of carbs, two handfuls of vegetables.
3. 8,000 steps a day, in pieces if that's what the day allows.
4. Fifteen minutes on Sunday to put the lifts on the calendar and decide the week's dinners.

Do these four until New Year's and January isn't a restart.

Comment IDEAL and I'll send you the ideal week template. by @fitprotito

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14 hours ago

Stop doing crunches for a flat stomach. Spend that time on squats, deadlifts, rows and presses instead.

You can't spot-reduce. Ab work builds the muscle underneath, and it stays hidden until you've lost weight everywhere else. The stomach is usually the last place it shows.

If you only have a few hours a week, spend them on squats, deadlifts, rows and presses. Your core works in every one of them, and they use far more muscle than a crunch ever will.

Comment RESET and I'll send you the 5-step system reset. by @fitprotito

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2 days ago

Window seat. by @fitprotito

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0

2 days ago

Nobody checks whether you went to the gym today. That's exactly why staying consistent with workouts is so hard.

No coach at the door. Nobody notices a missed Wednesday. And results show up too slowly to carry you.

So your feelings get the deciding vote. Tired, behind at work, a kid up at 3 a.m. The workout loses.

I stopped giving my brain a vote at 5:30. ADHD taught me that one early. My training days and times get set on Sunday, so the morning has one job: tie the shoes.

Keep that promise to yourself enough Wednesdays and you start trusting yourself again. That trust follows you out of the gym.

Save this for the next morning you catch yourself negotiating. by @fitprotito

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2 days ago

Only get to the gym twice a week? This is the 2-day workout plan I build for exactly that week.

Each day trains your whole body: a squat or a hinge, a push, a pull, one single-leg lift, core and arms. Two full-body days means every muscle gets worked twice a week, even on the weeks a late meeting or a sick kid takes everything else.

The lists in the video are the swaps. Pick the ones your gym has.

Comment TEMPLATE and I'll send you both days filled in, sets and reps included. by @fitprotito

12

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3 days ago

You lost weight, then gained it back. Ask one question about the plan that took it off: could you have eaten that way at 50?

Getting lean and staying lean run on the same habits. Whatever took the weight off has to keep going after you hit the number.

So if the plan banned pie, cookies and every lunch out, it was always going to end. When it ended, the weight came back.

Build the version you'd still run at 50. Protein at every meal, a walk most days, three lifts a week, and a wrap at a picnic table when the day calls for it.

What's one food a plan made you quit that you were never really going to give up? by @fitprotito

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4 days ago

High-protein breakfast vs "healthy" breakfast: here's how 6 common ones score for weight loss, out of 10.

Every score comes down to protein per calorie. Plain Greek yogurt and a bottled shake bring 20 to 30 grams of protein for under 200 calories, so they score high. The drive-thru biscuit spends about 500 calories to get you under 20. Coffee alone gets you zero, and that usually shows up in the pantry around 9 PM.

None of these are off limits. The score is how much each one helps.

If hitting your protein without going over your calories is the hard part, comment MACROS and I'll send you the Macros Protocol. by @fitprotito

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5 days ago

17 pounds in 4 months, and she didn't need more workouts.

She was already consistent. Class after class, week after week, and the mirror didn't change. The gap was the other 23 hours.

Two changes: tracking calories, and daily steps to offset 8+ hours at a desk.

Her clothes fit better. More definition. Stronger.

If you're training hard with nothing to show for it, comment MACROS and I'll send you the Macros Protocol. by @fitprotito

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6 days ago

If you're over 35, strength training stops being optional the first time something you love starts to hurt.

For me that was pickleball. A few months in, I noticed a pattern. Skip my hips, knees and lower back for a week, and I feel it on the court.

So strength training stopped being the extra thing I fit in when there's time.

Pick the thing you'd hate to give up. The pickup game, the weekend hike, getting down on the floor with your kids. Train the parts it runs on, and put those sessions on the calendar before anything else.

Save this for the next time leg day looks skippable. by @fitprotito

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6 days ago

3 things to stop doing if you're a dad trying to get back in shape.

Five days, 90 minutes and a strict diet worked when your week was yours. Now your workout has to survive school drop-off and a 6 PM dinner scramble.

Drop the 90-minute sessions. Stop forcing a Monday-to-Friday schedule. Stop running a rigid split. Just hit what's next.

Comment RESET and I'll send you the 5-step system reset I run every client through. by @fitprotito

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7 days ago

Saturday, 5:45. by @fitprotito

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7 days ago

If Romanian deadlifts keep flaring up your lower back, stop loading the barbell and try the B-stance version.

Heavy barbell RDLs flare my back up every time. I'm working with a physical therapist on it, but I'm not dropping the hip hinge. It's too important a movement to lose.

So I split the load. One leg does the work and the back foot just keeps me balanced. 100 pounds in my hands instead of 200 on the bar. Each leg gets about the same work. My spine gets half.

If your back hurts, get it looked at first. Then ask your PT about this swap.

Send this to your gym partner who's always feeling their lower back after leg day. by @fitprotito

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8 days ago