Cardio - 30 minutes every morning 3 meals a day to shrink your stomach Meal one - high in protien, preferably a meal replacement shake or chicken with some salad Meal 2 - 3 eggs Meal 3 - meat and veggies or chicken, sosage vorse, and veggies bottom line have meat and veggies Gym - 5 days a week with one day being a full body sesion. Do abbs 3 to 4 times a week after your gym session. Sauna or steam room after your gym work outs for no longer than 10 minutes. (you don't want to loose nutrians) If you feel starving and need a snack have fruit for your electrolights and energy. No dairy products at all (no milk, no cheese) No sugar at all No carbs at all (no pusta, bread, pizza and dough) No alcohol - it breaks down your musscles No juice or cool drinks. Drinks - water, black coffee, tea with no milk Can have one or two sweeterners if struggling with the taste you may have coke zero but not alot maby one a week can be a treat for you. *no cheat days* - stay on diet cheat days are for the week I lost 5 kgs in one month on this diet this definatly works for me.

Best way for me personally to gain the most musscle Monday - arms Tuesday - legs and calves Wednesday - chest Thursday - back Friday - shoulders Rest days Saterday Sunday Or you can train abbs or do some cardio thoes days