ecco alcune discussioni che ti potrebbero tornar utili..
riguardo l'alimentazione: https://www.bbhomepage.com/forum/showthread.php?t=20609
https://www.bbhomepage.com/forum/showthread.php?t=13749
https://www.bbhomepage.com/forum/showthread.php?t=12482
riguardo l'allenamento:
https://www.bbhomepage.com/forum/showthread.php?t=15118
https://www.bbhomepage.com/forum/showthread.php?t=5632

intanto leggi queste...ti ci vorra un po..