Edit: Transformation is over. Didn't quite hit my goal. Current goal is to hit 2 plates on OHP, 3 on Front Squat and 5 on DL. I'm reasonably close to them and think at the end of the year is feasible.
Well, here we go. Hopefully all the trash talking with bob and others will keep me motivated to stick to this until June 1.
Height - 6'4"
Weight - 227
BF - ~15%ish
Weight - 200
BF - ~7%
Diet: I'll be following a ketogenic diet. I know it seems extreme by most people's standards, but It's something I have done intermediately for the last 7 years and always regret coming out of. I've had stomach issues my whole life and they go away in Keto. I'll probably have a meal with rice every 1-2 weeks on a DL day, depending on how I'm doing, since rice doesn't cause issues.
Training: I'll be doing 5/3/1. I workout in my garage and am limited to what I have. I have:
A squat rack - got for free from a HS along with horse mats.
barbell and 500lbs - got for $80 on craigslist!
2 curl bars - included in my $80 purchase above
20lb and 55lb KB
Pull-up Rings (although, I have to add some structural support to my 1930's garage ceiling before I can utilize).
I will probably add a keg sometime in the next few months and I'd like to get a SSB or better bar as well.
The program will look something like:
Pullups/Fat Man Rows 100 reps
Incline Bench 10x5, 10, 15 (85%, 75%, 65%)
Flat Bench and Dips hurt my shoulder too much. So, high volume incline will hopefully suffice.
Front Squat 5/3/1
Back Squat last set of 5/3/1 for 10-20 reps
Split Squats 100 reps
Pullups/Fat Man Rows
Strict OHP 5x10
Cardio will be KB swings in the morning or plate touches (ground to over head) in the winter. Once it warms up, I'll go for a mile jog (I HATE running!) or hit in the cages. A secondary goal of mine would be to run 5k without coughing up a lung.