Stats: Age: 28 Height: 6' Current Weight: 200.3 bf %: ~18% Goals: Short-term goals: I have a 6-pack challenge with a friend so this is my primary goal right now. Long-term goals: Maximize strength and get to a lean bodyweight of 205-210. I've been as low as 182 and as high as 260 in my adult life. I think 205-210 is the optimal weight for me (i.e. not too sluggish and not so skinny that I feel weak). Current Diet: I'm doing a modified Velocity Diet until I reach my goal of a 6-pack. Afterwards, I'll be using the Anabolic Diet for maintenance and a clean bulk. Supplements: Hot-Rox Extreme (2) 2x/day Levorex (2) 3x/day Sesapure (2) 3x/day Power Drive 1 serving in the morning; 1 after workout Biotest Superfood 2 servings/day Yohimburn before workouts Beta Alanine 1 tsp prior to workout PureCEE 5 pills prior to workout Creatine Mono 5 grams after workout Xtend 1 serving in the morning; 1 serving prior to workout; 2 servings after workout Fish Oil ZMA Multi Workout: I'm in the middle of Dan John's 40 day workout, where you do the same workout for 40 days. These are low volume, medium intensity workouts, and you increase the weights for each exercise when they become easy. Here is my current template: Dynamic Warmup RDL - warm up set, 2 working sets x 5 Bench - 3 warm up sets A1. Bench - 2 working sets x 5 A2. DB Yates Row - 2 working sets x 5 Assisted Pull-ups - 2 working sets x 5 Core Work Notes: A1 and A2 are done alternately with 60 seconds rest between exercises. I've also incorporated jumping jacks and burpees in between sets to keep my heart rate up.