You diagnosed this yourself: "I sometimes skip lunch altogether which usually leads to overeating later in the day. I tend to go for chocolate, cake, sweets, especially if I've under-eaten during the day."

This is THE pattern to break. Skipping lunch isn't saving you calories — it's costing you 2–3x those calories at 5pm in the form of sweets you didn't plan for and don't even particularly enjoy.

New rule: Lunch is non-negotiable. Hit your protein target by 2pm every day.

Once you do this for 14 consecutive days, the evening sugar pull weakens dramatically. This isn't about willpower — it's about removing the physiological signal that's driving the binge.

Current consumption: 5 standard drinks per week
Phase 1 target: Zero alcohol

We're pulling alcohol out entirely until wins are on the board. This isn't permanent — it's strategic.

Why pull it now:
• You sleep 9 hours — we want those 9 hours actually working. Alcohol degrades sleep quality even when total time looks good.
• It works against muscle protein synthesis. The "ripped back" goal depends on this.
• It blunts decision-making around food, which is the exact lever you've said you struggle with most.
• Removing it cleans the slate so we can see clearly what your nutrition and training are actually doing.

When does it come back?
Once you've stacked 4–6 weeks of consistent wins — visible progress, lunches landing every day, the 5pm pattern broken. At that point we reassess and reintroduce in a controlled way: concentrated to weekends, accounted for in calories, never on the night before a heavy training day.

Short-term cost. Long-term clarity.

You've fainted before during burpees because of the rapid up-down head movement. This is real and the program will reflect it.

Modifications:
• No burpees. Ever. Substituted with mountain climbers or squat-to-press.
• No fast head-down/head-up transitions (e.g., back-to-back deadlifts followed by overhead press without recovery)
• Slow transitions out of any bent-over position — Romanian deadlifts, single-arm rows, hip thrusts: take 2 seconds to come up, not a fast snap
• Electrolytes during every session — non-negotiable for managing the BP angle
• If dizzy mid-session: sit down, water + electrolytes, don't push through

You named this directly: tracking gets overwhelming after a few days, then you give up.
Mitigation: The plan is built around repetition. Same breakfast every day. Same 3 lunch options on rotation. Same dinner formula (protein + veg + carb on the side). Tracking the same meals stops being tracking — it becomes routine. The first 2 weeks are about boring repetition.

Cooking for a partner who likes bulky flavours and kids who like bland — easy to drift into eating "a bit of everything."
Mitigation: Plate yours first, weighed, before the carbs go on. Partner adds his own rice/pasta to the side. The whole family can eat the same protein-and-veg base — you're just controlling the carb portion.

You mentioned banh mi and Thai food — both can be in plan or massively over.
Mitigation: Built-in flex meals. Pick the meal you're eating out and treat it as the day's flexible slot. Same banh mi, just maybe half the bread or skip the fries on the side.

Daily pre-workout including non-training days suggests fatigue isn't being managed elsewhere.
Mitigation: GP check (iron, B12, thyroid, full bloods). Build sleep quality with magnesium. Cycle pre-workout to training days only by week 4. Long-term, energy comes from food and recovery — not caffeine.