I've always been in great shape since my teens. My only real problem is when I try to put on weight and cut my cardio out I start losing my abs. My goal with the primo is that I want to stay lean with a natural look while putting on about 5lbs. Everyone thinks I'm 180lbs but I've always been light even when I wrestled I looked much bigger than most guys in my weight class.
Here's a pic, I'm 30
View attachment 536801
My diet
Meal 1 bowl oatmeal, berries, scoop protein, 4 egg whites 2 whole eggs
Meal 2 - Chicken, sweet potato, veg
Meal 3 - Chicken, 2 Rice Cakes
Meal 4 - Chicken, sweet potato, veg
Meal 5 - Chicken, 2 Rice Cakes
Meal 6 - either 4 egg whites or slow releasing protein before bed
(I may go out drinking one night per week but this is the only food I keep in my house and I premake the night before)
Training
2 bodyparts a day, 3-4 excersises per, 3 sets each, 8-12 reps 1 day off per week, Cardio 3-4 x's a week, 15-20 mins usually stairmaster, some super sets, some rest sets, some drop sets, try to mix it up every week.