Hold a dumbbell in each hand with your palms facing your legs and your elbows on the floor bent at about 90 degrees so that the weights are in the air. Step 2: Keeping your body straight and your head in a neutral position, simultaneously bend your arms and retract your shoulder blades until your chest is just above the floor—or as far as you can go without losing good form.
Do you mix in some cardio, bike ride, jump rope?
Many people dont like to do things like wide grip pullups and squats cause there not good at it but they are some of the best muscle builders.
My best guess would be first thing in the morning, and then post workout.
Your diet should start at approx 2500 calories which should be divided into Protein 187g per day, 31g per meal x 6 meals per day Carbs 312g per day, 52g per meal x 6 meals per day fats 55g per day, 10g per meal x 5 meals (no fats in after training meal) Have a look at This Article for your food choices.
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