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Weightlifting & Exercise/increasing stamina,strength and speed

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Question
respected sir
I am 24yrs old.i play football for a club.my height is 170cm and i weigh 60kgs.my body fat % is 15
I want to lose fats and gain muscle weight.also i lack of stamina and speed too.please help me with an advice to gain muscle weight,diet and workout i need to do and exercises to increase speed,agility and stamina

Answer
you want muscle mass, lose fat, gain power & endurance(stamina)

get into a gym with free weights.
here is my prescription:

Monday,
powerclean&pushpress. 30 sets of 3 reps.

Tuesday,Thursday.
30 meter windsprints, 1 hour.

wednsday,
musclesnatch. 30 sets of 3reps.

Friday,
front squats. 3x10
overhead press. 3x10
upright rowing. 3x10

Saturday,
run distance, 1 to 2 hours.

diet... eat plenty of raw vegetables & fruits, add extra protein, meats, milk, eggs...  

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Vveth Hammer

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I can answer questions relateing to practical strength training, that is, training that you can actually use. sports. martial arts or just wanting to satisfy the instinct to be powerful, I can assist you.

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I have trained for jiujitsu, for military and street combat, I have trained others to adapt to physically hard jobs, for martial arts and team sports. I know what really works.

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