Squat three days a week, power clean twice. Press (in some variety) every time you lift. Keep the reps in the 3-5 range for as much weight as you can move. Plan on a 1 hour workout, with the first half spent on squats or power cleans and the second half spent on pressing. Substitute deadlifts for squats and cheat kurls for power cleans on occasion. Plan on lifting every day of the week, except take Saturday and Sunday off. Eat, at a minimum, a dozen eggs, a pound of meat and a gallon of milk every day; doing this more than once in a day will make you a god. Avoid carbs until the weekend, then load up like there is a famine coming. Sleep 8-10 hours a night and try to get in a decent nap as often as possible. Brush your teeth and wear a seatbelt.