Haha your before pics look like my aim for after. Looking solid.
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@simo74 - Thanks! Definitely coming in a little fluffier than Iād like to be, so now is a good time to shed some fat. Going to follow a similar plan to what Iāve done in the past with success.
First 5lbs (~5weeks):
Increase workout frequency (to 4x per week from my current 3x per week - more cals out)
Cut out obvious crap from my diet (booze, sweets, etc)
Next 5lbs (~6weeks):
Add in some LISS 2-3x per week, likely in the form of weighted vest walks. I already walk the dog, twice a day, so just adding the vest will help burn through some additional cals.
This is also where I often start carb cycling a bit by reducing my carbs on non-workout days. Might even implement the 5/2 diet here for a week or two.
Final 5-10lbs (remainder of competition):
Start incorporating HIIT (burpees, Crossfit type mini WODs, etc) 1+ times per week on top of LISS.
These last pounds are when I start embracing the feeling of hunger. A little more strict on my portion control in this phase. Iāve had success with the 5/2 diet, so I could also be using that strategy here as well.
This wonāt take me to contest condition or anything, but it has been a simple strategy that has seemed to work for me before.
@mattjp - Thanks Matt! Iām not unhappy with my starting point as Iām feeling strong right now, and that has been my primary focus. Definitely going to be keeping my training strength-oriented, but just adding a little extra to help out the after pics.
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How does this transformation thing work? Iāve never done it before
Iām trying to lose my first five pounds and Iām living with hunger.
Well first youāll need a pair of potaro earrings, someone of a similar size and power level and youāll need to do the fusion dance to properly transform
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Nah just post a before picture. State your goals and achieve them, then post an after when itās done and dusted
Just posted my goals. May be a bit ambitious for an old guy, but we will seeā¦
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Last 3 days weight averaged 221.6lbs. Iāll be using that as my starting weight for my cut beginning today!
Going to still keep a high strength focus, but just moving some priority towards cleaning up my diet and losing a little fluff along the way.
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Same here. Priority is still strength. May just cut out the potatoe chips 
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I just finished a can of Pringles last night, so now we have no more chips in the house. Still have a pile of chocolate Iāll probably give away so that I donāt end up binge eating it in a moment of weakness.
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Letās not get hasty! Thatās crazy talk! 
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We have wayyyy too many Mini Eggs in the house for me to be able to try and lose fat haha, extreme actions must be taken!
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Hey Sleepy
Havenāt really checked in lately, youāre looking damn strong,ā¦ Well you are damn strong.
How much strength would you lose during this transformation thing?
And finally never give away chocolate 
bring it to the fun pong hockey, youāll need the extra calories there.
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Hey Mort! Thanks for popping by. Yeah, I havenāt been overly interactive on here recently as Iāve been busy over the holidays (as Iām sure we all have).
I really donāt see myself losing too much strength over the course of the transformation. Iām not going to be doing any sort of drastic cuts, or large changes in my training. Iām just going to be taking my BF% back down near the 10% range which is a point that I think I can still maintain my near maximal strength.
I also tend to start prioritizing eating better and sleeping more during this time which both have positive effects on my performance vs. dirty bulk + 5-6hrs of sleep per night.
Iāve been kicking around ideas for which program to run during this time, but right now Iām thinking I might go back to the old trusty 5/3/1 (variation TBD).
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BIG fan of Jimās work myself.
There are literally tons of them to do.
Building the monolith is something some guys have run here with great success @T3hPwnisher and @isdatnutty did it in some kind of sick supersetting format.
I have also run Building the Monolith and liked that program, but I donāt think it would be one I would select while being in a calorie deficit. Iāll have to dive back into 5/3/1 Forever and see if one jumps out at me, otherwise Iāll likely just migrate towards something simple like 5ās PRO 5x5 FSL while sprinking in a few + sets and/or joker sets if Iām feeling good.
1/2/2018
Conventional Deadlift
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3 ā Added straps and belt here.
455 x 3
495 x 5
495 x 5 ā Kicked out to sumo for this set and next
495 x 5 ā Sumo is much more comfortable for me to pull with. RPE dropped a bunch when I went to sumo from conventional.
Close Grip Floor Press
135 x 12
185 x 12
225 x 8
225 x 8
225 x 8
225 x 8
Incline Bench DB Tricep Ext
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12
Cannonball Grip Pullups
8
8
8
8
First workout of the year, canāt complain. Things moved alright. Wife joined me for the session.
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Looks like a great workout
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After perusing through 5/3/1 Forever again, I think Iām going to give the āPrep and Fat Loss Trainingā program a try starting on Monday.
In a nutshell:
- 4 days per week
- 3/5/1 programming with 5x5 FSL (weeks 1-3) and 7x5 FSL (weeks 4-6) supplemental work
- 6 week program (two cycles, no deload or change in TM, just increase in supplemental volume - however, if I feel I can move a bit more weight, I might up the TM for cycle 2)
- Bodyweight/light assistance movements which are all performed between sets of main & supplemental work (facepulls, 1 leg squats, pushups, chinups, dips, DB rows, DB swings, ab wheel, etc).
- Complete workouts in <45mins
- Light conditioning 2-4x per week (weighted vest walks, pond hockey)
Main reasons for selection:
- Increase work capacity
- Improve proficiency with bodyweight movements (I enjoyed running 5/3/1 with bodyweight assistance a while back (early 2017?))
- 4 day per week with shorter workout times
- Title of program
As always, Iām excited to start this new program. Now that it is winter, and the basement I workout in is damn cold, Iāve been feeling guilty that Iām not even breaking a sweat during my entire workout these days (low reps, extended rest periods). So I think this will be a good change of pace for me. A little more of a Brian Alsruhe type program, where you are always moving all over the damn place.
Nutrition:
So far this week Iāve been pretty good. Iāve been brushing my teeth right after dinner which has turned me off of the late evening/pre-bed snacking. I also havenāt drank a casual evening pint with dinner this week.
My sister-in-law is vegan, and asked her family to join in on āVeganuaryā, which is, as it sounds, going vegan for the month of January. As a compromise, I said we would eat 1 vegan meal per day, which we have been.
Iāve enjoyed trying out some new dishes, and do feel that it has reduced my caloric consumption. Something about a big olā plate of veggies/rice/beans does feel pretty ācleanā.
Iāve made some lentil/bean/veggie burritos, some barley/lentil soup/slop in my Instant Pot, and then some more common staples like oatmeal and berries.
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Iāll never understand why vegans like to āshareā their eating choices. Did she agree to join you for carnivore February? 
The only problem I have with the vegan approach is protein. My wife does it but she weighs 130 lbs and runs marathons. I find that I just end up drinking most of my protein if I limit my meat consumption. Iām not sure if thatās any healthier than just eating meat.
The new program looks good and definitely reminded me of Brianās set up. Will you be constantly going or will you have built in rest between exercises or between rounds of exercises?
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Well, different people have different reasons for going vegan but I think ethical reasons are a main one. So her sharing ethical eating makes more sense than me sharing meat eating because āyumā, lol.
Ya, I havenāt really done enough research for me to go fully vegan, but if you watch any of those Netflix documentaries it is definitely enticing (Food for Thought, Vegucated, Cowspiracy, etc).
I think if your diet includes a lot of beans/chic peaks/lentils/tofu/tempeh you can get to ~130+g of protein pretty easily then a scoop or two of protein powder and youāre getting damn close.
But Iām still eating eggs, and another meal with meat at the moment.
Iāll have built in rest between exercises still. Jim basically says that this shouldnāt be a cardio session, but just aimed to increase work capacity. He said 90sec to start but try to eventually work your way to 60sec or less.
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