Build yourself. [b]Routine[/b] [u]Monday[/u] 3x5 squat 3x5 bench press / military press (alternate between subsequent sessions) 3x5 of pullups, if it's too easy then add weights [u]Wednesday[/u] 3x5 squat 3x5 bench press / military press (alternate between subsequent sessions) 1x5 deadlift [u]Friday[/u] 3x5 squat 3x5 bench press / military press (alternate between subsequent sessions) 3x5 of pullups, if it's too easy then add weights I also don't trust the regular personal trainers in average fitness saloons, they aren't keeping up with the latest developments and are only interested in you buying a pass. Another, pretty good alternate is kettlebells; the weights cost quite a lot at first sight, but you won't need to many of them. They require very little space and they're pretty versatile tools, but you really need to learn from a qualified instructor (preferably an RKC) because bad form will lead to injuries. [b]Diet[/b] Here's what a typical week day looks like: Breakfast: Healthy (with fibre) cereal with low fat milk with multi vitamin and 4000mg fish oil After Breakfast: Cup of coffee with low fat milk Morning Tea: Can of Tuna with a Banana Lunch: Wrap with chicken/lamb, spinach leaves, carrot, bean sprouts, little low fat grated cheese Afternoon Tea: Tub of yogurt with an apple Dinner: Lean Chicken / Steak with at least 3 serves of veggies Or just go to body building.com to help you. Hope you'll consider this, good luck man.

Bear traps.

this OP is lulz, 10*10/10

C4 and lots of claymore mines.

you know hitting a kid is diff from hitting a man...just buy a tazer and electroshock his ass