Make sure you go over the dietary guidelines before advancing to the program. Also, do not skip the sleep section! Sleep is by far the most important factor when it comes to putting on muscle. I can't stress it enough, if you want this plan to work you must sleep 7.5 to 9 hours a night. Trust me, it is worth it. You are going to feel like a superhero. You will feel younger, stronger and limber. Not only will you become physically stronger, but mentally as well. I recommend using headspace for daily mindfulness. The journey may be tough, but it will be worth every step. As Ryan Holiday says: " The Obstacle Is The Way.