Hello:
I want to ask for advice: A year ago I started work:
1 years of working 12 hours a day 15 days a month sometimes work two days, then rest two. Another time, I work six, then rest six, all different
I started to sag a bit
So:
Can anyone help me with a training
program.
During that year I trained a lot worse. Get home from work at 10pm then train.

12pm to bed and get up at 8 and go back to work or have a day off depends:
So can someone help me to tell me some way how to combine work, diet and exercise.

I want to keep my weight, even if it in
greatness, as well as decreased fat

Thanks if someone reacted aid


AND ONE MORE I DON'T HAVE 2 ACCOUNTS!!!!!