1. **Diet:**

– protein for muscle growth (l chicken, fish, eggs, and plant-based proteins).

– complex carbohydrates (whole grains, vegetables) for energy.

– healthy fats avocados, nuts, and olive oil.

– output, slightly more calories than intake

2. **Workout Routine:**

– Combine (weightlifting) & cardiovascular.

(squats, deadlifts, bench press) for muscle.

– Include high-intensity interval training (HIIT) for effective fat burning.

Mix +REP -WEIGHT +WEIGHT -RE

sleep plenty

3. **Hydration and Recovery:*

4. **Consistency:**