FITNESS PLAN: When i first started lifting, i would go to the gym and sit in the sauna for 5-10 minutes, then do about 15-20 minutes of cardio. that was first every time i went to the gym. monday i would do Chest and Biceps. tuesday was legs and shoulders, wednesday was back and triceps, thursday was abs and cardio and traps(shoulders), friday was chest and back, and saturday was cardio and abs and whatever i felt like adding in. For each muscle group i would do 4 different workouts, i would do 4 sets for each workout, and depending on the workout, i would do anywhere from 10-20 reps. NUTRITION PLAN: I cut out almost all sugar except for natural sugars in fruits. I stopped drinking pop and drank almost always waters and powerade zero. Powerade zero is now my favorite drink cause they taste good and have no carbs or sugar or anything fatty or bad. kroger sells them for a dollar all the time. In the morning i would eat carbs(Oatmeal/wheaties fuel with skim milk). For lunch i would have chicken breasts and rice or chicken breasts and a baked potato or veggies. between lunch and dinner i would take a protein shake. And for dinner i would eat a salad with a small amount of chicken and i would drink a protein shake right before bed. HOURS A DAY AND DAYS A WEEK: I would go from 6-9pm monday through friday and i would go saturday when i woke up for about 2 hours because i was on my own on saturdays.