Never over do protein, your body will convert excess protein to fat. Get on a strict calorie diet according to your level of activity. Drink one of those shots of caffeine before you start, if you're sensitive to caffeine: drink half a shot. Caffeine increases athletic stamina, take advantage of it. Repeat this three times Stretch before you start; One minute jump-rope One minute wall-sitting One minute pull-ups One minute six inches up One minute plank Thirty seconds to one minute off Continue with your regular gym routine.