Dear BB gurus,
I am 5 11 and 220 with solid fat I have been on diet for 2 months lost about 15 lbs w/o any pills just simple diet and some treadmill ... recently I have changed my mind from losing weight to body transformation .... I also want to gain some more muscle or at least keep the current ones...
But I want to make a 3 years of plan please can u advise me a road map including exercises and supplements for 3 years ....
I dont want to get lots of supplement just may be whey powder withour artificals and with lots of aminoacid....
and My body cant recover for 3-4 days after a heavy routine....
I would appericiate any help