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Anonymous
3sets of 10 reps of heavy weights. 10 should be tough. When you can do 3x10, add 5 to 10lbs depending on exercise and start again. When the weight is perfect, you'll probably be doing sets of 10, 9, 8 or 10,8, 8 or something, because its heavy. When you get to 10,10,10 then move on.
Eat protein. 150 grams of it a day, at least. 30 grams post workout. Eat 3250 calories per day.
Work hard, lift heavy, good luck.
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