I vote for Black OP. It covers all aspects of training. Start with basic version of conditioning sessions and 3 lifting sets and process from there. You will end up with great overall progress and you won’t need to be on calorie restriction. But take it slow and steady. Go after safe and sound perf...

Age/sex/height/weight: 33/M/6'1"/225 Training Goal : Recreational fitness. I'm a new father with a desk job. Lost track of fitness for the last few years. Strength Template : Considering Operator. Would like advice here. Conditioning Protocol : Black. Lift numbers : Not great. Detrained. Just ...