Eat Meats and vegetables nuts and seeds, some fruit, little starch and NO sugar!!

Practice and train major lifts: Deadlifts, Clean, Squat, Presses, C&J and Snatch. Similarly master the basics of gymnastics: Pull-Ups, Dips, Rope climb, Push ups, Sit ups, Presses to handstand, Pirourettes, Flips, Splits and holds.

Bike, Run, Swim, Row etc, hard and fast!!!

Five or six days a week mix these elements in as many combinations and patterns as creativity allow. Routine is the enemy. Keep workouts short and intense

Regularly learn and play new sports!!