Just remembered this thread, and having read through the entire thing I thought I'd jump in. There are a couple of guys in here who I've seen in the last few years (Skidder and Avenged7Fold (sorry to hear about the mrs)). I've dropped a lot of weight since you last saw me, though I think it's been a long time. I would have been maybe 106 kg and I'm now sitting at 85 kg, working my way down ideally to 80 kg by March. I had been eating 1500 cal for the first 2-3 weeks of January and went from 89 kg down to my current weight, but this week I've brought it up to 1850 cal because it was a bit soul destroying. I've been going to the gym probably 5-6 days a week recently follow Jason Blaha's Ice Cream 5x5, which is similar to Stronglifts but he's actually prescriptive about the ancillary lifts. He's not very highly liked but I think his program is solid. He has changed it a little and not updated the website and I made some changes to suit me. I also had a herniated disk last year so I'm taking anything back-intensive a little more slowly. Sp, my workout currently look something like: Workout A Squats 5x5 @ 72.5 kg (working my way back up to previous numbers as I know I can hit more than this) Bench Press 5x5 @ 50 kg Bent Over Row 5x5 @ 40 kg Hammer Curl 3x10 @ 12 kg each (barbell curls felt like they were damaging my forearms) Cable Pull Through 3x10 @ 12.5 kg Cable Crunch 2x10 @ 30 kg Iso-lateral Row 3x10 @ 40 kg Lat Pulldown 3x10 @ 40 kg Workout B Squats 5x5 @ 72.5 kg (working my way back up to previous numbers as I know I can hit more than this) Overhead Press 5x8 @ 24kg Deadlift 1x5 @ 70 kg (often dropping this ask I'm risking screwing my back up. Thinking about switching to Romanian Deadlift instead) Bent Over Row 5x5 @ 35 kg Bench Press (close grip) 3x10 @ 45 kg Hammer Curl 3x10 @ 12 kg each (barbell curls felt like they were damaging my forearms) Iso-lateral Row 3x10 @ 40 kg Lat Pulldown 3x10 @ 40 kg I'm adding weight to almost all these exercises every single time. I've often been going on consecutive days too, which I know isn't great but I feel good. I've really got to get my deadlift form sorted so I think I'll speak to someone in the gym and ask them to help me. I appreciate all the tips in this thread. It's given me a lot to think about.