Let's get this party started!
* Age: 35
* Weight: 187
* BF: 20.5% (tanita scale)
* Goal: Add 5lb muscle @ same or better BF
* Diet Plan: Eliminate grains completely, go easy on legumes, always have almonds & walnuts handy for snacking, no alcohol except 1/week cheat night with my wife.
* Exercise Plan: 2 on, 1 off workouts -- heavy deadlifts, pullups, dips & squats on day 1, then either a barefoot sprint workout, or medicine ball workout day 2. Also Koko!
* Mental Plan: coordinate this with my wife & friends so they can support my choices. Plan out work schedule to fit in exercise, and pre-shop as much as possible.