ok I'm signed in for the transformation contest. I went in last time but work and other things along with my head being all over the place meant I bombed out and actually ate worse leading up to and all over Christmas. The last contest did however highlight that I can easily waste a lot of time and not be productive. That comp was almost 1/4 year and it flew by. I'm more focused now new year and all that and technically should have no excuses. So here's the plan Fortitude style training slightly tweaked so body parts 3 times per week with exception of legs which will be twice as knees are not great. 2 sled pull prowler or weighted vest sessions per week to start for the first 4 weeks to hopefully kick start fat loss along with diet tweaks. Diet will be carbs on weight training days only. Intra post and another. All other times will be protein fats veggies or salads. Will try to do at least one just lean protein meal and veg per day fish chicken etc. After some excellent advice from @Righty I'm looking naturally to lose 1lb a week steady nothing drastic. The comp is more of a way of me being focused And sticking with it for 12 weeks than thoughts of how well I might place.