Ineed finding a set diet & workout. i want to become strong. i fight quite a bit (not in a bad way dont worry) as a hobby. it's my job, i need some tips & tricks ? any is great. i know its "against the rules" to leave links but if you find any good self defense websites message me or post them here. : )

Warm up and cool down for five to 10 minutes. ...

Focus on form, not weight. ...

Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. ...

Pay attention to your breathing during your workouts. ...

Keep challenging muscles by slowly increasing weight or resistance

also i may get in trouble but here you go

https://www.muscleandfitness.com/workouts/workout-tips/25-tips-help-you-build-muscle-and-get-stronger

Depends on what you're arming for...

I'd say for building sheer muscle & strength eat a calorie surplus of food, keep 1gram of protein per pound of body weight, so if you weigh 200 pounds eat 200 grams per day. Whey Protein, chicken, fish, beef & milk are all great for putting on muscle. Remember protein is the only macronutrient that builds muscle, carbohydrates are converted into fuel, and goods fats for optimal hormone production or fuel if you're cutting very low carb.

Carbs-

White or brown rice, sweet potatoes, oatmeal, grits, pasta, potatoes, vegetables & fruits.

Protein - Chicken, beef, fish, Lamb, Eggs, Milk, Whey protein, cottage cheese, beans, chickpeas, peanut butter, nuts,

Fats - Olive oil, Ghee, Butter, avocado, cheese, egg yolks, peanut butter, almond butter...

Work out

1.Back -

deadlift

bent over rows,

pull ups

chin ups

t-bar rows

Triceps & biceps - arms

Hammer curls

dumbell curls

reverse curls

skullcrushers/tricep extensions with ez curl bar

tricep cable pull downs

2.Shoulders -

dumbell presses

front dumbell lateral raises

side cable lateral raises

rear delt presses

rack pulls

3. Chest -

bench press

dumbell chest flys

machine chest flys

cable crossovers

push ups, diamond hand position

inclined dumbell press

4. Legs

Squats

hamstring curls

seated quad extensions

calf raises

hack squats

planning. planning comes before.

answer; 42pills or capsules; now if the person eats three meals a day then it would be 80 pills or capsules, and if the person only eats twice a day then it would be 56 pills or capsules; good luck