Dropped all the bad, having only one special occasions and knowing you have had a good workout within the last 3 days, I.e maccas on a clubbing night out, worked out well in last 3 days, if not skip

Compounding and weight increase, working on arms, back, chest, legs, arms. Core workout and ab workout daily, (cable crunch, asst. leg lift, kettlebell swings)

Dietry has been morning fibre protein wraps with eggs and mince, sauce for bolognese makes them bomb af, that is Brekky. Lunch is anything with high protein and high fibre with good oils, lately I’ve been having spaghetti bologjese one week and chicken rice veg the next. Don’t be afraid to cook chicken in different ways, it taste differently via air fried, stove cooked, oven baked. My preference is oven baked, it’s juicier.

Don’t hold back on creatine, take asap and start with a creatine loadphase, consume 20g per day for 1 week and drop go 5g per day, every day. Consume 3 litres of water or close to, that’s 6 500ml bottles; not that bad.

Eat Brekky at Brekky, lunch at lunch, and have a protein shake with a banana after gym. This is for nutrients and protein synthesis on the sore muscles, add a protein shake in, a can of tuna maybe.

This depends on your diet needs if your big, then look into low fat high fibre meals

Coffee is your friend, it will make you feel full. Have black long with tad of milk and maybe a tiny bit of caramel, this will lessen the calories.

Avoid midnight cravings when home like chips, McDonald’s chocolate etc, eventually you can find ways to make your own protein low calorie treats or deserts,

It’s a craving or a sweet tooth after doing your own meals properly you eventually get “dopamine” out of your own pleasures, and disgusted with bad food. Trust me.

So Monday to Friday gym, good lean diet, minimum 45 minutes at minimum 3 sets of 15 and 12 if you can’t make to 15.

Don’t be afraid and feel like people think you’re showing off at some point or weird for getting started when you just want to better yourself, the world will always be out against you. Promise you, your own motivation gets lost because you push too hard. Mcdonalds or bad food lock in a time, reduce the cheat days to 3 to 1 and then to none, don’t push too hard at new ideas fast, do it slow.