Meso-endo type of bodies tend to get fat very soon once you leave exercise or follow unhealthy eating habits. You need to cut all types of sweets and fats. No juices and junk foods. Eating 6-8 very small meals.Six meals should be from your normal kitchen diet. 2 meals can be liquid meals based on balanced sugar free trusted mass maker. Eat every 2 to 3 hours. Eat very slow and chew more. This will improve digestion and ultimately your increase mass and size. Eating more at one time will get undigested and will go waist. Train every muscle groups minimum 2 times and maximum 3 times a week. You must divide your body in three parts, depending upon upper body pulling, pushing muscles and lower body.
  • Day 1 - chest, shoulder, triceps.
  • Day 2 - back, biceps, traps upper abs.
  • Day 3 - legs calves lower abs and lower abs
  • Day 4 - rest.

This way repeat cycle. Do 6 to 8 reps in every set and take 3-4 minutes rest between sets. If you have more body fat, you must go for 20 to 30 minutes running 2 to 3 times a week after training only.