I am a 44 year old dad to an awesome 7 year old son who after finding out my wife and I were pregnant got me set on getting my fat ass back in shape. I started back in the gym about 6 months before he was born at around 300 pounds at 6 foot 5 and have gotten down to 215ish pounds at my lightest in the 7 years of training.
I am great at losing weight but horrible at maintaining. I am currently bouncing between 245 and 250. Ideal weight for me is mid 230s.
I like 531 for my squats and deads and more bodybuilding split for my upper body. Coming back from a knee surgery so my lower body lifts are still low but they have never been that strong anyway.
I use Carbon, Layne Norton’s app, for tracking macros and am currently set to lose a pound a week and eating 3400ish cals a day.
I built a home gym during the pandemic closures of the gyms but am now back in a local Gold’s gym and am enjoying it.
I log all of my workouts on my phone’s notes so hopefully copy pasting here will be easy.