Get from 0.68 to 1.2 grams of protein per day per pound of lean body mass (body weight – (body weight x body fat percentage)). Anything over 1.2g/lb is probably not beneficial. Create your own menus based on foods you know and like.
A 3x a week full body routine focusing on the main 6 compounds + some accessories and then 2x a week cardio would probably be more effective, I believe. Hitting muscles twice, if not 3x, a week is much better for hypertrophy as you only build new muscle for 2-3 days after a workout, so waiting a week isn’t optimal at all.
Matthew Percia, an experienced weight loss and fitness coach, explains that after one workout, your body is in an acute fight-or-flight response as you get moving. This means a variety of chemicals and hormones are released in the body. They increase focus, heart rate, blood pressure, breathing rate, reaction time, and decision making, he notes

Physical activity and exercise are other crucial components for improving body composition. They not only increase the calories you use, but they are also necessary for optimal muscle growth

Cycling, especially uphill, provides a great muscle toning and building workout. Riding a bike works all your major leg muscle groups, especially your quadriceps (thighs) and calf muscles. #4. Burn fat, get a lean body. Cycling burns anywhere between 400-600+ calories per hour.
Get loaded. It’s possible to build muscle and burn fat simultaneously. Simply take four or five compound exercises – eg, squats, deadlifts, chin-ups, rows, bench and military presses – and perform them in a circuit. Aim for 8-10 reps with no to little rest between each exercise (30 seconds tops), and only a minute or two between circuits.
ul096K.
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    • how much can you transform your body in 3 months