Turning pain
into power
At 44 I was 250 lbs and pre-diabetic. By 45 I was down to 178, 72 lbs gone. Now, at 46, I'm recomping: 190 lbs with the smallest waist of my life and more muscle than I've ever had.
I coach men over 40 to lose 70+ lbs in 8 to 10 months, no fad diets, no endless cardio. I did all of it while raising two little boys on my own.
The progression
250 and pre-diabetic at 44. 178 at 45, 72 lbs gone in under 12 months. Then the recomp: 190 at 46 with a smaller waist than at 178 and more muscle than ever. The 190 photos were taken September 8, 2026.
Do it right, not lots
Lift 3 days
Muscle is the engine that burns fat while you sit. Three hard days beats six soft ones after 40.
Protein at goal weight
One gram per pound of the weight you want to be, every day. It keeps the muscle while the fat leaves.
Walk easy
45 minutes, heart rate around 115. Fat burns in the easy zone. Hard cardio made me hungrier and softer.
Fire the scale
Muscle pushed my scale up nine pounds while my gut vanished. Pinch the roll. Less to pinch means it's working.
Coaching, not a PDF
Your program, your macros, weekly check-ins, and me in your corner, on Johnny Ketlo's Wolverine Ascension app. Built for a man with a job and a family, because that's who built it.
It starts with a 5 to 10 minute call: your biggest struggle, your goal and why it matters, and a game plan. Then we see if we're a fit.
