Cycle-
200 grams/protein a day,
cardio-4 x a week for 30 minutes each time
calories- don't count them, I know that what I eat is healthy enough
sleep- 6-7 hours a night
workouts- 3 x a week
did this for 3 months
Results:
340x 4-6 bench press
415x6 squat
415x 4 deadlift
155x 5 curls
@ 215 and 5'5
18" biceps
32" waist