This transformation challenge couldn't have come at a better time - been struggling with motivation for the past month or two eating a lot, drinking too much so as well as a physical change I am looking at a bit more of a transformation.
I am 37 married with a girl 7 and a boy 4. Work full time for a construction company but office based. Been training since I was about 14 but have always been two steps forward one step back and consistency is an issue.
Had an ACL reconstruction 18 months ago so need to be aware of my knee.
I am partial to a drink or 10 and that is one of my biggest downfalls.
Physical Goals - I want to look lean and athletic and powerful - no big ask - middleweight boxer type to picture a description.
Strength Goals - The days of 1 rep max are gone but I want rep strength
Performance Goals - Would like a 5k run in under 30 mins and under 2min 500m row and maybe a few others as endurance aims.
Personal Goals - Being totally honest I have some mental health issues and I am currently prescribed anti-depressants so I need to have some goals and aims in life to stop me getting the 'black dog' as Churchill called it, want to read more, less TV and enjoy quality time with my kids - as such I am going camping on Saturday. Sleeping has been an issue so I want better quality sleep, stay away from any reccys and look into meditation etc.
Each day I will be setting myself some goals in my journal to keep me away from my demons so to speak.
Training wise
Mondays will be a full body workout pretty much doing what I fancy as long as every muscle group is hit - Things like power cleans, overheads squats, clean pulls, stuff to play about with for this day - this will get me into the week of training.
For the rest of the week I will be training using Toxic Toffees Initial Basic Hypertrophy PPL workout - I have however increased the sets from 3 to 4
Days may vary due to work and family commitments but I have a home gym in the garage and I am a David Lloyd member so no excuses!
Diet - I have started with a keto diet for the first two weeks to get some insulin sensitivity back, I will then introduce carbs back in and maybe have a few keto blast when needed.
PED use - Have used before a long time ago and not ruling anything out at present but if I do it will be TRT type doses and nothing more.
I plan on changing things around a bit after 4 weeks to stop me getting stale.
Sorry for the long post