Red meat, lean chicken, & potatoes or pasta 3-5 times a week. Chest, legs, Arms split into a full body workout with 2 sets per bodypart. 4 weeks later split your bodyparts into one or two daily but up the working sets to 14 to 18 sets per body part. do that method for 16 weeks. dont skip on the cardio tho. give it a try, by all scientific studies by the harvard health group in new england, it works!!