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eat abour every 2-3 hours. I've started doing it not long ago, and i don't feel as if im stuffing my self. The reason behind this, is that the food leaves your stomach after 2 hours.
Eat only good food Rice, buckwheat, eggs, cheese, chicken, beef... etc - no sweets, no greasy food, no fast food...
Workout: monday wensday friday crunches ( to warm your self up) bench press 1-warmup (half of the weight) and 4 more sets pullups (where your hands are very far appart) 4 sets Shoulder press - 4 sets Curls 4 sets Hyperextensions 5 sets
personaly i dont really like to put on too much weight on my legs, so i would just recommend running (on the day that you Dont workout)
eat 1 hour BEFORE work out, and right AFTER workout
well i guess i was helpfull
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