Online Training
At 44 I was 250 lbs and pre-diabetic. By 45 I'd lost 72 lbs. At 46 I'm 187 with the smallest waist of my life. I coach men over 40 through the exact system that did it, around a day job, two little boys, and a house I'm building myself.
Do it right, not lots
Lift 3 days a week
Muscle is the engine that burns fat while you sit. Three hard days beats six soft ones, because after 40 more gym time just means less recovery.
Protein at your goal weight
One gram per pound of the weight you want to be, every day. It's the only thing that keeps the muscle while the fat leaves.
Walk easy, never grind
45 easy minutes, heart rate around 115. Fat burns in the easy zone. Hard cardio just made me hungrier and softer.
Nothing is banned
Steak and sweet potato for dinner. One meal off, never a day off. The deficit does the work, not the suffering.
Fire the scale
Muscle pushed my scale up nine pounds while my gut vanished. Pinch the roll every couple of weeks. Less to pinch means it's working.
Give it a year
Anyone can drop water in 12 weeks. Shredded is the same boring week, stacked for a year.
Coaching, not a PDF
Clients run on my Wolverine Ascension app inside Trainerize: your program, your macros, your check-ins, and me in your corner every week. It's built for a man with a job and a family, because that's who built it.
It starts with a quick 5 to 10 minute call. Three things: your biggest struggle, your main goal and why it matters, and a game plan to hit it. Then we see if we're a fit.
"Comment WOLVERINE on any of my reels and I'll send you the breakdown."
Instagram, @johnnyketlo
The Next Meal is my exact full day of eating, the one that took me from 250 and pre-diabetic to 178, free: get it here.