1. Consume 6 to 8 meals per day to improve metabolism.

2. Always eat on time and never allow yourself to get hungry.

3. Eat more veggies, fruits, and lean meat.
4. Avoid sweets, and oily and fatty foods.
5. Always chug plenty of water.
To trigger real muscle growth, he religiously followed a workout program while
takingcreatine as a supplement. For his warm-up, Geronimo would run for at least 18
minutes on the treadmill to reach his 3-K distance goal every training day. This would be
followed by any 10 ab exercises, which he'd perform for 12 reps and 3 sets each. He
then got to work on particular muscle groups. To cop his workout program, follow the
decreasing reps-increasing weight rule mentioned above. Complete 4 sets of each
exercise before moving on to the next. (Note: For bodyweight exercises, stick to 15
reps/set for all 4 sets.)
Day 1: Back and triceps workout Pull-ups Stiff arm pulldown Triceps pushdown Chin-ups
One-arm dumbbell row Skullcrusher High row Deadlift Triceps kickback Back extension
Pulley Tricep dips
Day 2: Legs and shoulders workout Front kettlebell lunges Leg curl Abductor machine
Leg extension Calf raises Squats Barbell shoulder press Dumbbell front raises Leg
press Lateral raise Upright row Shrugs Bent over row
Day 3: Chest and biceps workout Chest dips Incline barbell press Barbell curl Bench
press Dumbbell pullover Hammer curl Incline dumbbell flyes Decline barbell press
Preacher curl Cable crossover Pectoral machine Biceps concentration