52 years old. 6'3" / 300 lbs, obese. I started working out and clean eating 4 weeks ago and lost 15 lbs. Lost 2 inches in my waist.
Medical problems include liver and spleen problems (non alcoholic fatty liver), weird electrical abnormality in my heart, 6 knee surgeries (all arthroscopies sp?), spondalolisthesis sp? and lower back problems with sciatica.
I get a yearly physical and am under the care of a cardiologist as well as my gp. All have cleared me for physical activity.
The testosterone thread has helped me tremendously. My GP has put me on Clomid and my T has gone from the lower 300's to the mid 800's in 3 months. She is pro TRT injections if I need it.
Goals, get down to a healthy weight. Get stronger.
Activity level. Semi retired, light daily farm work. Travel frequently.
Workout:
MTTF Push Pull weight routine.
3 sets 10 reps
Monday / Thursday Push / squats / toe raises / bench / mil press / cable triceps (2/12)
Tuesday / Friday Pull / leg curls / dead lifts / rows / pull downs / cable curls (2/12)
Pre lifting warmup / treadmill 1/2 mile @ 3.5 mph.
Post lifting / treadmill 1 mile @ 4 mph using incline to keep 75-85% max heart rate.
I've added about 20% in plates in a month, getting stronger.
Nutrition.
Multi vitamin / omegas
C4 pre workout / 50 mg protein post workout / creatine
Sensible Portions double paleo 1300-1500 cals per day along with kirkland protein bars or extra protein smoothies not to exceed 2300 cals.
I have read about and considered SS / 5/5 / 3/5 / 5/3/1, etc. But I hate to stop my routine because I am feeling great and getting solid.
Should I decrease my reps and lift heavier? I've considered counting macros but that has me all
. I have been finding paleo with keto combined is working out well.
Any comments are greatly appreciated.