Hello,
I have been training for 4 years, but 2 years consistently.
I weight train 4-5 days a week, 8-12 reps. I lift until failure.
I do cardio a few times a week, but not too much.
I have a pretty good base
Diet:
Meal 1:
1cup egg whites
1 egg
1/2 cup oats
Meal 2:
150grams chicken...