WORKOUT 2 TIMES A WEEK AND COMBINE ALL THE BODYPARTS JUST DO
ONE EXERCISE PER MUSCLE GROUP EX:
1)SQUATS
2)INCLINE SMITH MACHINE PRESSES
3)DEADLIFTS
4)LAT PULLDOWNS
5)ALTERNATING DUMBELL CURLS
6)ONE ARM CABLE PUSHDOWNS
7)SHOULDER PRESSES
8)CALF RAISES SEATED
DAY1 6 REPS
DAY2 10 REPS

ABS DO THE SAME ROUTINE ON YOUR WORKOUT DAYS
CUT YOUR CARDIO OUT

DIET
ADD FRUITS AND VEGGIES BACK IN TO YOUR DIET YOU MAY ALSO HAVE BROWN RICE ,OATMEAL,WHOLEWHEAT WRAPS
HAVE ABOUT 30-35 GRAMS CARBS PER MEAL
KEEP THE FATS IN WITH EACH MEAL
HAVE A CHEAT MEAL ONCE A WEEK

BILLY YOU ARE A WINNER
ITS NOT HOW HARD YOU GET KNOCKED DOWN
ITS HOW FAST YOU GET BACK UP!

NEVER GIVE UP!NEVER GIVE UP!NEVER GIVE UP!