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Well I heard a good analogy from Dave Tate and I kind of want to explain it as it relates to my diet this time around.

Last time I had to basically put all of my eggs in the basket because I was on a strict timeline.  This time I won't need to considering I have about a year or so.

The way I am looking at my diet is like a deck of cards and each card is a change to the diet.  You only have so many options that you can do to manipulate the diet so adding and taking away cards slowly will prolong the fat loss.  The more cards you use at once the less you have later on.  I started off with basically.......

No cardio
non strict diet(poor eating choices)
piss poor workouts

So here are the cards I've implemented
Whole Eggs------>Egg Whites
Medium-high carbs----->low carbs/cycling
Low volume & intensity workout ----->Cardio Based weight training higher volume & intensity
Beef---->Turkey burgers
Little Veggies---->a lot of veggies

I implemented them throughout 4 weeks.

Cards I can throw in later on is running, diesel ass walking, more Xfit, BW circuit workouts, recovery methods such as stretching and massages, and other shit that I will try to think of

BS 1x130
FS 6x20, 6x40, 6x60, 6x70, 6x90
OHP 5x5x50
Chinup 2x8xBW
CURL 3x8x30

BW: 79.8kg (LPR!)

Notes
Oh man i was all sorts of messed up squatting, just not recovered from last squat sesh. DId a very maxy 130kg single and noped out of lighter sets of 110kg and even 100kg. Had a thought to try front squats and i must say it was like finding love at first sight. I remembered how much i loved this exercise .. funny i havent done then in years but i had good form so somehow i must have got some permanent adaptations from my previous stints of the exercise. I did put 100kg on the bar for a final set but had to rerack it twice, first time cos my forearm was cramping (lol) and the 2nd because it felt heavy and challenging to rack. THe only reason i thought to do FS though, was Pendlay suggetsing if you can't FS/BS a good amount, you're going to be a shit power presser. . so..

oh and i did try doing power presses with a FS rack .. i just dont get how you go from a FS grip to a OHP grip during the rep? And then how do you reset while bringing the weight down while simulatneously bouncing into a catch? Shit feels weird .. i dont think i will be able to lift as much with this new setup .. so the claims of a mechanical advantage seem rather dubious. I need a coach or someone who knows what im talking about here ://

http://deadspin.com/giannis-antetokounmpo-from-a-mile-away-1791194481