u/RJP1242

I’m 48M, 5’11, 230 lbs, 30% body fat. My muscle mass is 152 lbs. I have strong legs, but way too much fat around my glutes, hips, stomach, love handles, and lower back.

Will doing the following workout Cycle every 3 days (A B C rotating), walking briskly 3x per week, core 2x per week and 500-600 calorie deficit daily with 190g+ of protein get me where I want to be?

My ultimate goal is 190 lbs, but I’d like to get there with some muscle, not skinny fat! 💪

WORKOUT A
Goblet Squat (45 lb KB) – 3×10–15
KB Overhead Press (45 lb KB) – 3×6–10/arm
KB Row (45 lb KB) – 3×10–12/arm
KB Lateral Raise (15 lb KB) – 3×12–20
Band Pull-Aparts – 3×20
Incline Pushups – 3 sets, 1–2 reps shy of failure

WORKOUT B
KB RDL (45 lb KB) – 3×12–15
KB Floor Press (45 lb KB) – 3×8–12/arm
KB Row (45 lb KB) – 3×10–12/arm
Hammer Curl (25 lb DB) – 3×8–12
Band Pull-Aparts – 3×20
Incline Pushups – 3 sets, 1–2 reps shy of failure

WORKOUT C
Goblet Squat (45 lb KB) – 3×10–15
KB Row (45 lb KB) – 3×10–12/arm
KB Lateral Raise (15 lb KB) – 3×12–20
Single-Arm Overhead Triceps Extension (35 lb KB) – 3×8–15/arm
Band Pull-Aparts – 3×20
Pushups on Handles – 3 sets, 1–2 reps shy of failure

48M, 5’11” 230 lbs, around 30% body fat. I won’t lie — I let myself go. Not that I was ever super fit or muscular, more Midwest cornfed constitution, but at least I was 200 lbs in my 20s. Life came at me fast, some stressors around family illness, kids, general life, gradually put on 30 lbs in my 30s. Job stress and Covid hit, and I got depressed, drank and ate to soothe it, and found myself at 254 lbs in 2022.

Gradually lost down to 230 through walking, some weights, decent nutrition, but now I’m fully dedicated. Eating 2000 cals per day and 190g+ of protein. Lifting every 3 days, brisk walks 3x per week (16 min mile pace) and doing core 2x per week. My ultimate goal is 190, but just want to get to 215 as my first step.

Not a total newbie to training, but never have been a gym rat or even close (I work out at home). I’m just so tired of being the suburban fat Dad and husband. Let’s go! 💪