less time posting about your lovelife/politics/penis size
more time lifting weights & doing cardio
my routine is working very well for me so I'll reccomend it
m bench 2-3 sets, s. press 2 sets or upright row, dips or declines 2 sets, db curls 2 sets
w squats 2-3 sets, box squats 2 sets, calf raises
s deadlifts 2-3 sets, chin 2 sets, db row 2 sets, do abs that day if you like the cock
diet & cardio, low carb and an hours walking on non training days