I?m a 48 year old male, and I?ve struggled with my weight since adolescence. A graphic of my weight changes over the years would look like one heck of a roller coaster. I?m 6?2?, currently about 280 pounds... way too much of it fat.

It?s primarily the result of a sedentary lifestyle and eating pretty much whatever I want. But I know how to get back down very effectively. I stopped hitting the gym sometime in 2019, and the fat just creeped its way back.

I?ve been easing my body back into ?gym shape? ... basically, I?ve just been hitting the resistance training nearly every day... but going relatively easy on the amount of weight. More times than I can count over the years, I?ve derailed my fitness efforts simply by going too hard, too soon.

But now that I?ve developed a decent foundation over the past month (essentially ?waking up? my muscles), I?m ready to start rebuilding mass. I learned in 2017 that the most effective way (for me) to melt the fat away is to build muscle mass. Back then, I got myself into the best shape of my life in relatively few months. Definitely less than six months. Basically no cardio, just resistance training.

I simply got lazy after a couple of years. Complacent. Gradually, I got pretty much right back where I started. I can tell that I do have a little bit more muscle mass now than when I started in ?17, but otherwise, I?m starting over.

After a couple of months of going all out in the gym, I was already seeing decent results. At that point, I did a short cycle of testoviron depot and anavar 10. That helped a great deal. A couple more months, and I looked better than I ever had.

I?m not the kind of guy who wants to look like a competitive bodybuilder. I just want to get back where I was in 2017-18: relatively lean (for me lol) with a decent amount of muscle mass.

I think I?ve learned my lesson this time. I can?t ever stop. I?m going to have to make the gym a part of my life for the rest of my life.

I?ve got another round of test/var on order... it should arrive at roughly the same point in my progress as last time.

I don?t know whether anyone else will ever even SEE this, but if I had to give advice to anyone in a similar situation (weight struggles, looking to get fit), it?d be:

1. For the first month, just focus on getting into the habit of going to the gym and going through the circuits. You definitely want to have enough weight/resistance to know that you?re pushing. But err on the side of not enough. Listen to your body. If you?re getting really sore, you?re pushing too much.

2. Whey protein shakes are your friend. Have one an hour before your workout. Depending on your caloric needs, you may need a second one each day. As far as the rest of your diet, just try to be smart about what you?re putting into your body.

3. After the first month of workouts, start increasing the weights incrementally. Again, listen to your body. The more reps you have under your belt, the more attuned you?ll become to your body.

4. I suggest dividing your workout days into three different categories: leg day (of course), a push day (primarily chest and triceps) and a pull day (primarily back and biceps). Simply repeating those in order will give each muscle group at least two days of rest and recovery.