For two years I’ve been going to the local Starting Strength gym three days a week. It’s a franchise based on the big blue book by Mark Rippetoe. I’ve really enjoyed not having to think about a program, and it has done wonders for my chronic pain from five car accidents, however they are all about adding strength on the big four lifts (squat, deadlift, overhead press, and bench press) with no emphasis on looking better naked. Based on my measurements using the Navy method they say I’ve lost 25lbs of fat and gained 15lbs of muscle over the past two years, however I’ve still got 45lb of fluff I want to cut. I’m 6’3” currently 295. I’m planning to add 30 minutes of steady state cardio everyday, as well as 1-2 session a week at another gym, with more of an emphasis on cosmetic lifts (i.e. bicep curls, ab workout, ect.) which will hopefully not impact my continued progression at the strength gym. I’ve cleaned up my diet quite a bit this year. I was originally doing the slow carb diet from The Four Hour Body by Tim Ferriss, which I had success with in the past, however at the recommendation of my strength coach I’m doing something like The Vertical Diet by Stan Efferding, as they feel the carbs are a big part of having energy for big lifts. An average week day looks something like this: Sugar Free Monster (10 cal) Whole Eggs (Four / 24g protein / 280 cal) Egg Whites (.75 cup / 20g protein / 100 cal) Potato (1 cup / 4g protein / 205 cal) Organic Ketchup (2T / 0g protein / 60 cal) Boba Tea Protein (1 scoop / 25g protein / 160 cal) BBQ Salad Kit (4g protein / 140 cal) Chicken Breast (8oz / 70g protein / 375 cal) Sugar Free Monster (10 cal) Oikos Greek Yogurt (3 cups / 45g protein / 420 cal) Oats N Honey Granola Bar (3g protein / 190 cal) Lean Ground Beef (8 oz / 46g protein / 380 cal) White Rice (1 cup / 4g protein / 205 cal) Japanese BBQ Sauce (2T / 0g protein / 70 cal) Total Protein 245g Total Calories 2605 My strength coaches want me at 250g of protein a day, however I’m thinking of cutting down to 2000 calories a day to see if I can get more weight off.