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like above. Also, try doing interval cardio -
Start, get your heart rate up to the following formula 220 (-) your age x.65 (65%) - , as soon as you get to that rate then run at hard as you can to raise your heartate to the maximum 220 (-) your age, (x).8 (80%) this is your target rate. Get there, then hold that rate for about 45 seconds to 1 minute, then slow down till you get to your starting rate. Once you slow down to that point, do it again. If you're doing it correctly you should be almost light headed after you're done.
Repeat 4-6 times. Also, shuffle this routine with different exercise equipment so your body doesn't adapt to it.
Protein is mandatory if you wanna grow. Lots of it. Chicken breasts, steak - at least a gram per pound of bodyweight.
Try to get it mostly from natural sources..
rjp
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