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