So I just turned 30 and I want this decade to be healthier than the last. I have a (soon to be) 1 year old and a demanding career and the only thing I have time for is quick workouts. In addition, I'm paying more attention to my diet which is an area I've really struggled. I eat badly and do it a lot, but over the last month I've turned things around. I've gone from 255 to 230lbs but have stalled out. I'm going to make little tweaks to my eating but mostly focus on training and "putting my food to work". Current stats: Height: 6'5'' Weight: 230lbs BF %: No idea, but "average" comes to mind. I'm not overweight but I'm not super lean. I have a bit of a gut from many years of eating sweets. Bench: No idea; don't train it. OHP: 120lbs (based on a 1RM calculator) Squat: 170lbs (based on a 1RM calculator) Deadlift: 190lbs (based on a 1RM calculator) The squat and deadlift numbers are pretty damn low. I did 135 x 10 for squat but left probably 3-5 reps in the tank and 135 x 12 for DL and left about the same amount in the tank and then found a calculator that estimated my 1RM. Whatever, though. I have no ego about my strength. I know I'm weak and inflexible which is why I'm working on it. Goals: Squat, bench, SOHP - Just get stronger. I have some nagging injuries I'm working through so I'm going to take it nice and easy. Perform pull-ups. Right now I cannot do a single one from a dead hang. This is in part due to being heavier than I should, and having monkey arms, and because my pulling muscles suck. My right scapula is a little winged and weak, as well. I'm not even sure if this is fixable but I've tried working on it myself. It really hasn't responded to prehab/rehab, though. It could be a nerve issue or I could be doing the wrong things. Perform weighted dips. Oddly enough, my long arms and weight don't really affect my ability to do dips. I can do a couple bodyweight dips and want to work up to a set of 10 or 12 before adding weight. Get my purple belt in BJJ - I've been training since 2004 but in the gi since 2008. I got a few MMA fights, a bunch of grappling matches, and a bunch of Muay Thai and boxing smokers under my belt. It was fun but I'm older and really just care about training my grappling. Get my weight down to 215lbs. I know, I know... 6'5'', 215lbs. I probably look like I'm wasting away; but actually, it's a very good weight for my frame. How I'm Working Toward My Goals Lifting routine: WO1: Squat Squat assistance (usually just doing more squats) Pull-ups/Pull-up assistance (negatives, scap pull-ups, rows, curls, etc) WO 2: SOHP SOHP assistance (usually just doing more SOHP) Abs (sit-ups, crunches, etc) WO 3: Deadlift Deadlift assistance (usually just doing more deadlifts) Dips/Dip assistance (push-ups, extensions, etc) BJJ - Twice a week. Either TU/SAT or WED/SAT. Diet: I don't really count calories or avoid certain foods (other than sweets). I try to stick with meat and vegetables but I can't say I run from bread or rice or anything like that. I typically fast from 7 or 8PM until 11AM the next morning.