Have access to a gym for the 12 Week Transformation?
The two files you need are below - the training program, and the meal plan.
How to work out your starting weights
For the number you got on your squat, multiply by 0.65 and start with that weight.
Eg. If you squatted 225lbs (102.5kgs) for more than a couple of reps, take 100, multiply by 0.65 = 65kgs.
Start your squats at 145lbs (65kgs) for 10 reps.
Use the same calulation (multiply by 0.65) for bench press.