Here’s the blueprint

• Hit the weights 3 - 5X per week consistently

• Aim for 7-8 hours of sleep daily

• Eat a high protein diet (aim for at least 0.8 x your weight in LBS)

• Prioritize compound exercises (Weight lifting exercises that work multiple different muscle groups at the same time)

Now let’s break it down

For the next 6 months, you want to know exactly where you want to be with your health and fitness. Once you have full clarity then it’s all about working backwards.

You want to commit to a routine that is going to work for you and align well with your schedule. Maintaining consistency is absolutely crucial.

In order to stay consistent, it’s important to focus on the process and not the results. Those that fall in love with the process of building muscle and living a healthy lifestyle are the most successful.

Speak with your doctor

Especially if you have pre existing health conditions you want to make sure that you’re not at risk if you exercise.

So, get the okay from your doctor and have a clear understanding of your limitations and boundaries.

Prioritize the following

• Weight training at least 3 hours per week

• Eating protein (0.8 x your weight in LBS)

Focus on compound exercises

Here are some examples:

• Squats

• Deadlifts

• Lunges

• Dips

• Bench press

• Barbell row

• Shoulder press

• Bulgarian split squats

Supplements for muscle gain

• Creatine (take 5mg every single day)

• Protein powder

Avoid muscle loss

It takes around 2-3 weeks to lose muscle & strength. If you’re not injured then you should not be taking such long breaks. Remember that consistency with building and maintaining muscle mass is key!

It’s much easier to lose muscle than it is to build muscle. Important to keep that in mind.

Mobility & injury prevention

You should get in the habit of stretching your body for at least fifteen minutes daily. Stretching is a great way to prevent future injury.

Also, make sure you’re performing the exercises correctly. Good exercise form is absolutely crucial when it comes to avoiding potential injuries.

When in doubt, start with light weight and increase the amount of weight as you become more comfortable.