Overall: Lean out and gain definition
Strength Goals:
1. Squat @ Bodyweight x 1.5 (~250#)
2. Overhead Press @ BW x 1 (165#)
3. Bench Press @ BW x 1 (165#)
4. Deadlift @ BW x 1.75 (~290#)
5. Push-ups @ 1x50
6. Chin-ups @ 1x12
7. Pull-ups @ 1x12
Diet Goals:
1. No grains
2. Very limited dairy
3. Very limited to no sugar/sweeteners
4. No artifical sweeteners
5. No coffee/caffeine after 12pm
6. Intermittent fasting from 8pm-11:00am (15h IF, eating window 11am-8pm @ 9h) on non-strength training days/rest days
7. Fasted training on strength days (no food after lunch=fast from 11:30am-7pm @ 7.5h) w/ post-WOD @ heavy protein (ex. 2x whey shake or jerky)
8. Reduce alcohol intake, early in evening not before bed
