1. Everyone has a different type of body. You really can't rush this because it's all up to how your body growth. When you increase the intensity and realize that you can't cope with it, then stay back at the original plan and you can try again after a month or so. Patience is the key. People don't see changes in one month or so

2. The most fundamental foods you should avoid for whatever reasons are those that you know that is bad for health. Sugar (candy, ice cream, dessert, etc), fried food (fried chicken, fried whatever, etc), high calories (burger, etc. It's not a must to deal with protein pack and stuff unless you want serious mass. Just focus on the basic of take more veggie, take more fruits, drink more water and that will do.


If your job causes you insufficient sleep, that would affect alot because the key for performance and good body condition heavily depending on good night sleep. Without a good night sleep, whatever perfect workout plan would go down to the drain.