3 times a week 1. chess+ triceps 2. legs 3. back+biceps, 10 mins of running before each training, gradually more weights, more protein in diet (about 2grams per kg of bw) + creatine every day
Depending on if you were starting with more or less body mass you might be adding more mass than definition at the moment given the protein and creatine. Depends on if you’re defining progress by mass or definition I suppose!
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