2021 Update:
Weighting in at 78.3 kg at 16.8% BF after winter lockdown and a bit of holiday eating.
Goals for the 2021 T-ransformation until June 1st
Reducing BF to below 12%.
at least 10k steps every single day to ensure enough NEAT when working from home.
Starting pics (older pics further below)
Program thoughts for now:
Day 1
DB work
7x10 flat bench press
7x10 db rows
3 sets knees to bar
5 sets of squats
Day 2
Bodyweight work + Cardio
Push ups
Incline Rows
6 min abs
6 min back
Cardio (20-30 min)
Day 3
DB Shoulder Press
Pull Ups
Bizeps and Trizeps work
Lunges
Day 4
7x10 incline bench press
7x10 db rows
Cardio (20-30 min)
Day 5
Cardio (longer session)
Just a rough idea based on what I can do at home whilst gyms are closed. Rest days as necessary. Will get on a proper program once gyms are up and running again.
Starting Nutrition Plan for 2021
breakfast Oatmeal + flaxseed + optional some fruit
mid morning either quark / cottage cheese / protein shake
lunch green salad + salmon w veggies and rice
mid afternoon either quark / cottage cheese / protein shake + fruit if pre workout
dinner lean protein + veggies + carbs mainly potatos / couscous / quinoa / rice
workout: if a DB focused workout EAAs + cluster dextrin + creatin, if cardio bcaa + creatin
post workout if DB focused protein shake + malto + creatin + l-glutamin
Will eat like this for a while and adjust based on results. One free meal on date night once per week as starting point.
Happy New Year Everyone! 
This is my second t-ransformation, whilst I didn’t keep a log here last year the results were ok - this year ok wont cut it, aiming much higher this time.
Training wise I’m currently doing an antagonist split. Have done this for a few months now and really like this style of training. Might change to a classic bb split during the transformation, not sure yet, dont have a real reason to change yet. Adding more cardio now.
I have never counted calories before, this is something new for me, curious how it goes. Starting with 2500, focusing on getting enough protein (3g per kg).
Starting point:
Looking forward to this!!
Mid March status @ first lockdown week
2020 Result - Weight 77.3 kg / 170 lbs
2019 starting point - Weight 89.2kg / 196.6 lb
2020 August status - leanest condition so far at 13.5%
