I do 2 days on,1 day off,2 days on..... I do heavy weight on every body part with 6-8 reps and usually 3 sets per exercise. I eat a very clean diet,no fast food ,fried foods,and I only drink water(about 2 1/2 gallons per day) Protein intake is about 250-300 grams a day, 4,000 mgs of C ,30,000...