Eat meat & vegetables nuts & seeds some fruit little starch no sugar Keep intake to levels that will support exercise but not body fat Weightlifting Deadlift clean squat press C&J snatch gymnastics pull-ups dips rope climb push-ups sit-ups handstand pirouettes flips splits holds Bike run swim row hard & fast Five or six days per week mix these elements in as many combinations patterns as creativity will allow Routine is the enemy Keep workouts short & intense Regularly learn & play new sports &