In the mean time:

TRAINING (alternate back and forth between a key exercise and a secondary exercise each time you train a body part)

1) Weeks 1 and 2 (prime) use low volume (1 set per body part twice a week)

2) Weeks 3, 4 , 5 and 6 (blast) use high volume (4 sets per body part twice a week)

3) Weeks 7 and 8 (cruise) use moderate volume (2 set per body part twice a week)


DIET/SUPPLEMENTS


Weeks 1 and 2 add aerobics, drop carbs and lose about 2 pounds in that 2 week period. No fast acting anabolic supplements allowed. Reduce saturated fats and high GI carbs to an absolute minimum. Keep protein intake at around 1.25 grams per pound of body weight.

Weeks 3, 4 ,5 ,6 , 7 and 8 (6 week mass phase-blast and cruise combined). Drop all forms of aerobics, increase calories to put on muscular weight, add fast acting anabolic supplements, keep protein intake at 1.25 grams per pound of body weight.. Eat more saturated fats, hi *** carbs, and protein for breakfast and post workout/or in evening on non training days. Take anabolic supplements like creatine and hydro whey protein with hi GI carb like Waxy Maize 10-30 minutes before breakfast and post workout meal to increase the rate of absorption.