Workout days: T/Th/S/Su 5/3/1 strength training consisting mostly of Deadlifts, Squats, Overhead Press, Bench Press, Pull Ups, Seated Rows Off days: M/W/F Mo

Workout days: T/Th/S/Su 5/3/1 strength training consisting mostly of Deadlifts, Squats, Overhead Press, Bench Press, Pull Ups, Seated Rows Off days: M/W/F Mobility Work, stretching and/or cardio Diet rules: Count calories No sugary drinks 1 coffee per day 1 or 2 alcoholic drinks per week Drink only water besides coffee/alcohol At least .8 grams of protein per lb of body weight