I don't know whether anybody will follow this or not but if they do please don't laugh at my weights.... Goals - body recomp while getting as strong as possible, would be very happy at 85kg and 10-12%bf. Diet - Not overly strict though I realize to achieve 10%bf I will have to make a decent effort, shooting for 2g of protein/kg of body weight while eating as clean as possible taking my circumstances into consideration. Training routine - Sunday, workout A, legs. Tuesday, workout B, chest shoulders triceps. Thursday, workout C, back biceps. Saturday, workout A, start cycle again. After a fair bit of experimentation over the years I came up with this routine which trains each body part every 5 days three weeks running then 6 days on the forth week. I have only just started to get back into it after a total break of about 18 months so I am taking things very slowly and cautiously with the hope of eventually getting back to some decent weights.