Our expert says:
I don't know of one, offhand, and it's really difficult to prescribe (impossible, actually) like this in this forum format. The best thing is definitely going to be working with a trainer on the programme, because you'll need someone there to spot on certain lifts anyway. Also, as far as diet goes, it's also critical that you actually see someone about it. What I tell you would just be generic and the old one size fits all principle and that never works, because we are not all one size! So for example, you might be better off eating food B whereas I would tell you food A is better - there's no one perfect diet or programme, it's all relative to you, and that's why I'd suggest you check that out with people who you can meet and discuss.
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