these are just my views, i'm not a pro trainer nor a health expert nor a doctor but someone who has trained for years and played football ( soccer) and boxed, lifted weights

food is very importent so lets start with that

WAKE UP, protein shake + glass of water

BREAKFAST, porridge, 4-8 eggs, 4-6 toast, oatmeal, orange juice + glass of water

MID-MORNING, protain shake + glass of water

LUNCH, meat, fish, tuna, chicken + glass of water

MID-AFTERNOON, tuna, chicken or egg sandwich + glass of water

DINNER, same kind of stuff as from LUNCH menu + glass of water

BEFORE SLEEP TIME, protein shake + glass of water




good training technigues are very important, if you cheat you only cheat yourself



LEGS, never neglent leg work. it will increase your overall body mass. SQUATS: 3 sets of 8 reps. Leg PRESSES: 3 sets of 8 reps

BACK, barrbell rows or lat pulldowns 3 sets of 8. chins 3 sets of 8. t-bar rows 3 sets of 8. deadlift 3 sets of 8

CHEST
bench press, incline bench or incline dumbell press

SHOULDERS
overhead dumbbell or bar bell press, shrugs

TRICEPS
tricep pushdowns

BICEPS
barbell or dumbbell curls

CALVES
calf raises

like i said at the top i'm no expert. this is a basic routine, have 4 weight training days, working every body part twice do your cardino