I have been lifting for around 14 years now and this is the best workout I have come across. Don't worry because it can be used by anyone ; beginner or advanced level athlete - the only difference would be how much weight you use.

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Protein is one thing . Please read more about intake of carbohydrates.

If you eat enough protein but consume more carbohydrates, your body will not change.

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SUGAR needs to be controlled. NO MORE SODA.

Simple carbohydrates Simple carbohydrates are found in refined foods - try to avoid as much as possible.

Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables.

Eat at least five times a day. Yeah, I know you're busy but STOP BEING A BITCH and DO THE WORK.

Protein helps you build muscle and muscle burns fat. The more muscle you have , the more fat you are burning even when you are sleeping.

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6 AM : When you wake up, have a glass of warm water with half a lemon squeezed in it. The health benefits of this are numerous.

Workout

9 AM : Drink protein within 45 minutes of working out. Do not stretch to 45 minutes. Try to drink it in 15 minutes.

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11 AM : Meal 1

2 PM : Meal 2

5 PM : Meal 3

7 PM : Meal 4

Add a meal if you have the stamina to eat still !

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DRINK A LOT OF WATER.

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Eat soluble fibers. Eat your greens. Veggies and other greens help you digest food better, get fiber, get multi-vitamins and help digest meat better. Yes, greens help you synthesize protein from meat better. Eat at least one green salad a day.

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Try to use Google and READ MORE. Millions hit the gym, only a handful of us walk around like Greek gods. I have beaten guys with better genetics, more strength, more money, better training facilities - simply by working around situations and not being a BITCH.

Knowledge is power.

Jesus is KING :)