Basically, eat 150g+ protein per day (30g per meal with fats and carbs), EAT EAT EAT (I weight 146 lb), 3 days of weight training and muscle exercises for an hour per week, 3 days of HIIT cardio. I can't even remember half the exercises he makes me do, but they seem to be targeting many different muscle groups. He says everyone is sore for their first 1-3 weeks, just fight through it, and rest on off days. As for diet, more specifically he said go 14 days with only leans/greens, 15th day cheat (eat whatever you want), then after that go every 4 days leans/greens and every 5th day cheat. He's the one that told me HGH is at it's peak from 10 pm to 2 AM so sleep at 10 PM for max results.
As far as soreness goes, like I said earlier he said everyone is sore starting out and that I should take a supplement (that he provides), a protein shake, and a meal within 10 minutes of working out to minimize soreness. The one thing we really haven't touched on much is stretching, all I really do before we get into the tough stuff is roll out my quads, kick my legs, and arm circles. Didn't stretch post-workout on Wednesday, so I think that may help me a lot.
Edit: so OP says
Sounds like what I'm going through. Pretty extreme tightness/stiffness that is probably related to me being a lazy bastard for a good part of my teenage life. I went from doing absolutely nothing (no cardio, no weights, mild walking up and down hills) to pretty intense (to me at least) back to back workouts (Tuesday and Wednesday).
