lol. What's # 3? Is that a Big Mac with cheese?
Thanks for your service by the way!
I assume you're talking about # 3. Have a Solid Base/Foundation to Build Off Of from the beginner cycles sticky.
This comes with time. Nutrition will be your best way to get there, alongside training of course. So I would have to refer you back to # 2.
The guys in the nutrition section will help you quite a bit. They offer advice for free, many people pay lots of money for such advice. Take advantage
Best of luck to yo.