I do high volume fast paced workouts. Always fasted. 1 hour to 90 mins. Sometimes 20-30 mins of cardio 2 times a week after weights. On top of that I do 45-60 mins of bodyweight/light db exercises for strength and endurance 3-4 times a week separately. And I work in a bar and restaurant 6-12 hours 6 days a week. Constant movement the whole time and lots of stairs. Stats are 6' and 190-195lbs. Been eating a lot of junk. Dbl cheeseburgers,whole jars of pb,beer,etc.