Weight in this situation doesn’t matter. Gym Chick wants to sell you random protein powders and Zumba classes. You need to be strong not pretty sir. So running, weights and press ups should be your friends. Hell take up boxing, fencing, jujitsu or whatever appeals but will help you out in a SHTF situation. But don’t be conned by scales, they’re a minion of the unrealistic, we’re all airbrushed and perfect, Facebook obsessed society we live in.