Old School Trainer got into weight training in the late 1990s when he weighed close to 300 pounds and realized that he needed to change his lifestyle. Since then he has dropped to a (manageable) bodyweight of between 210-220 pounds by doing primarily basic, “old school” routines. The weight loss of almost 75 pounds took about two years. Besides using these sorts of routines, the author initially employed a high protein, high fat, low carb Paleo Diet consisting of mainly meat, leaves and berries with copious amounts of whey protein to kickstart the fat loss.

Having smartened up since then, nowadays he switches between Paul Jaminet’s The Perfect Health Diet and a typical Mediterranean Diet – and trains on Jim Wendler’s 5/3/1 routine (2 and 3 day variations) or some of Jason Ferruggia‘s minimalist routines for ongoing strength gains while cycling carbs through the week.

Training Stats: June 2014

Bodyweight: 232lbs;
Bodyfat: 12%
Deadlift: 405lbs
Squat: 365lbs
Front Squat: 275lbs
Bench Press: 325lbs
Military Press: 195lbs
Run One Mile: 8 minutes