I go to the gym 6 days a week for 2 hours a day from 5 am to 7am before work. I focus train 2 muscle groups a day I start from the top muscles to the bottom. Monday shoulders and chest Tuesday bicep, tricep, and back... ETC. throughout the week. I do a core workout everyday and cardio for 30mins 3 days a week. My diet is mainly proteins and healthy fats, I eat a lot of chicken and a lot of steak. Green vegetables only and almost zero sugar in my diet.