training and diet

eat a high protein diet. in your vacant days try cardio exercise like swimming

So, my boyfriend trained three times a day and 6 days a week for 2 years, and what he did is he ate 4 to 6 small meals a day mainly consisting of fruits, vegetables, rices, whole wheat breads, beans, nuts, berries and two 3oz servings of white meat a week, preferably fish. The weight you'll want to put on will be mainly lean muscle. How you get lean muscle is by low weight, many repetition work outs. And the best workouts are not with done with machines but with free weights and your own body weight. Ex. pushups, crunches, pull ups, etc. On the days you're not training I would suggest jogging, sprinting, jumping. Cardio is your most important weapon, if your opponent gets tired he loses. Let me know if you have any more questions, I have a plethora of knowledge and don't want to overload you.