Exercise and Nutrition Plan to Lose Fat and Build Muscle

1 Jul 2026 · 1 min

Watch on YouTube

1:17

In this solo YouTube monologue, Eric Roberts (introducing himself humorously as “Big Snoop Dogg”) delivers a concise body‑recomposition program aimed at losing fat while building muscle. He outlines three core pillars: (1) Workouts – lift weights 3–4 times per week using either a 3‑day split (lower‑body Monday, upper‑body Wednesday, full‑body Friday) or a 4‑day split (lower‑body Monday & Thursday, upper‑body Tuesday & Friday). He stresses heavy loading (5–10 reps) over light, high‑rep work. (2) Cardio – achieve at least 7,000 steps daily and add one hour per week of low‑intensity Zone 2 cardio, such as incline treadmill walking. (3) Nutrition – consume protein roughly equal to one gram per pound of target body weight and maintain a modest calorie deficit of 250–500 kcal below maintenance. He ends with a call‑to‑action, inviting viewers to click a link in his bio for a personalized calorie and protein calculator.

Chapters

My name is Big Snoop Dogg and I'm the king of the West Coast. If you don't know, you do now. Bow wow. If you want to lose fat and build muscle, AKA body recomp, here's a plan to follow for your workouts, cardio, and nutrition. First, workouts. Lift weights 3 to 4 times per week. If you're gonna pick 3 days, Monday lower body, Wednesday upper body, Friday full body. If you pick 4 days, Monday lower body, Tuesday upper body, Thursday lower body, Friday upper body. And the most important thing, do not lift lightweight for high reps. Lift heavy for 5 to 10 reps. For cardio, set a daily step goal of at least 7,000 per day and do 1 hour per week of low-intensity zone 2 cardio like incline treadmill walking. And for nutrition, take your goal body weight and try to eat around that many grams of protein. And for your calories, eat in a slight calorie deficit, 250 to 500 minus your maintenance calories. And if you need to know exactly what your calorie and protein goal should be for you, click this link in my bio.