you want to get shredded my guy it is really quick if you don't follow baloney fitness book nonsense you do high protein low KCAL until sufficient low bodyfat. also must not forget supplemental of nutritional vitamins because low KCAL =/= hard to get sufficient vitamin content without supplemental. Clinically proven! they call this "PROTEIN SPARING MODIFIED FAST" used for obese fat cunts to lose adipose FAST with preserve of lean tissue! if you want to build muscle much longer take more time think years. Build muscle = high intensity training 2 or 3 x week but if fella have low ANABOLIC HORMONES like blood testosterone, sluggy thyroid like most millennial = build fuck all! no matter how harrd you work!