How can I start achieving high fitness and a perfect body?

Hi Scott,

The two key things you need to do are to eat right and train right. From your description, it sounds like you are a bit of a "hard gainer" - someone who puts on muscle with a bit more difficulty, welcome to the club.

So for training, you want to build your program around the heavy, basic, compound lifts - deadlifts, squats (or leg press), bench presses and pull downs / rows. If you are fairly new to lifting, you're probably best off targeting each main muscle group at each workout two or three times per week, then after 4 to 6 months, you can break your program up into a "split" routine in which you only target a few body parts per workout. You can do a little cardio or HIIT but that may mean you have to eat more or that you don't gain as quickly, so it's your call.

You're probably best off eating 3 meals and 2 or 3 snacks per day and you calories are probably going to need to be over 3,500 and possibly up to 4,500 or 5,000 but you have to experiment to determine the right level that allows you to gain but not gain excess fat.

For best results read the following article, which sets out what you need to do to gain muscle mass in a step-by-step manner - http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid